How Meditation Can Help You Through the Winter

Table of ContentsView AllTable of ContentsPractice MindfulnessMeditate OftenBuild a PracticeMeditation Is About Recovery

Table of ContentsView All

View All

Table of Contents

Practice Mindfulness

Meditate Often

Build a Practice

Meditation Is About Recovery

Close

In the cold, dark days of winter, many of us may wake up later, leave our houses less, and struggle to stay motivated. These months are likely to feel longer and more stressful than sunnier seasons.Meditationis one mind-body practice that can have powerful mood-boosing benefits. It can be a beneficial tool for combatting the winter blahs you might experience during the colder, darker months of the year.Some experts suggest that mindfulness-based practices (like meditation and yoga) may even be helpful for people withseasonal affective disorder(SAD).SAD is a type of mood disorder that people may experience during fall and winter.“Meditation provides an island of sanity in an otherwise chaotic and tumultuous reality,” says Tal Ben-Shahar, PhD, co-founder and chief learning officer of theHappiness Studies Academy.At a GlanceMeditation hasmany known health benefits, including improving your mood and overall well-being during winter’s long, cold months. Keep reading to see what mental health and meditation experts say about the best ways to use this tool to get through the difficult winter months.The Winter Issue Featuring Wayne BradyPractice Mindfulness MeditationWhile many techniques are worth trying,mindfulness meditationis highly recommended for decreasing worried thoughts, improving mood, and managing stress.Best of all, you can use this technique at any time throughout your day.Dr. Ben-Shahar explains the four leading guidelines of mindfulness meditation and how they can help you in your daily practice.Find a Focal PointAllow the mind to rest on a single object. The object can be anything: a physical posture, a bodily sensation, a word, a visual cue, a sound, or even another person.When we rest our mind on an object without trying to change it, without criticizing it—just observing it with friendly curiosity—we begin to see more clearly.Return to FocusMindfulness doesn’t require ongoing concentration. Our mind inevitably wanders and when we catch this happening, we should bring our focus back to whatever our object of meditation happens to be.Breathe Slowly, Gently, and DeeplyWhile this applies to most meditation practices, though not all,breathis often the foundation of a practice. Deep, slow, and gentle breaths open us up to positive change.Practice Non-Judgement AcceptanceThe key when you meditate is to rid yourself of expectations. There are no expectations to be calm or joyful or focused. When meditating, give yourself permission to be human. By assuming the light and gentle quality of a calm breath, life can become easier.Whether you managed to focus for 20 minutes straight, caught your mind wandering often and immediately, or were constantly distracted for 15 minutes—it doesn’t matter. There is no good or bad meditation; there is only meditation.—DR. TAL BEN-SHAHAR5 Meditation Techniques to Get You StartedMeditate Often for More BenefitsLike writing, running, or cooking, meditation is a skill that should be practiced. The more you practice, the more you improve. But be aware that over-practicing canlead to burnout.Meditation is meant to ground you where you are, bringing you back to the present and allowing you to recognize all of the senses that surround you. If you’renew to meditation, start slowly and know that short meditation sessions offer just as many benefits as long ones.Chris Lemig, CHT, contributor toChoosing Therapy, recommends meditating in short, manageable sessions over a long period of time, starting with just five minutes every morning. Gradually, as it becomes a habit, you can add time and even increase the number of sessions you do each day.Dr. Tal Ben-ShaharTen minutes a day, or even three minutes once in a while, can go a long way in resetting our nervous system.The 7 Best Meditation Apps of 2024Build a Sustainable PracticeMeditation can be practiced anytime, anywhere, but everyone’s practice looks different. What works for someone else may not work for you, so if you’re new to meditation, listen to your body and be patient with yourself.If you’re starting a meditation practice or looking to improve your current practice, these suggestions may help.Listen DeliberatelyMeditation is present-moment awareness, so we can simply focus on the sounds around us. Rather than perceiving them as distractions, we can perceive them as the object of meditation itself, says Dr. Ben-Shahar.Sit in SilencePaul Greene, PhD, director of theManhattan Center for Cognitive-Behavioral Therapy, recommends meditating at a time when you won’t be disturbed. It’s understandable to want some stress relief when things are chaotic at home, but he believes that’s not the right time to meditate.Wait until things are quiet and you know you’ll be left alone for a while.Focus on Your BreathThe key to meditation, and lowering stress levels, is the breath. Dr. Ben-Shahar recommends taking slow, gentle, and quiet inhalations and exhalations, ideally through the nose and all the way down to the belly.Avoid Over-MeditatingMeditation is beneficial, but doing too much of anything can be problematic. By meditating for just 10 minutes per day, Dr. Ben-Shahar says you can change the structure of your brain, ultimately supporting your overall well-being.How Long Should You Meditate?Try Guided MeditationIf you are new to meditation, having someoneguide you through the processcan be helpful. There are dozens of free meditation videos or recordings online. You can also download an app such as Headspace, Calm, or Sattva. These can be helpful when starting out, says Dr. Greene, but you’ll benefit more from meditating alone.Meditation Is About RecoveryWhile meditation can help lower stress levels, Dr. Ben-Shahar says it’s important to realize that stress, in and of itself, is not a problem. Stress can actually help us become stronger, more resilient, and healthier. We just need to incorporate recovery time.“Think about stressing our muscles in the gym,” Dr. Ben-Shahar says. Doing so makes them stronger. But when there is no recovery, we get injured. Recovery is necessary for gaining benefits, he explains, and meditation provides the recovery we need.Is Stress Actually Good for You?Keep in MindWhile there’s no one-size-fits-all approach to meditation, you’ll gain the most from a consistent practice. Even if your mind shifts away from your chosen focus or your time gets cut short, you can still enjoy the benefits of meditation.Be mindful of how you’re feeling this winter. If you’re building a healthy meditation practice but still experiencing heightened levels of stress and anxiety, consider additional methods of self-care such as individual or group therapy. Meditation should be used as a mental health tool, but know it’s not the only one available to you.Best Guided Meditations

In the cold, dark days of winter, many of us may wake up later, leave our houses less, and struggle to stay motivated. These months are likely to feel longer and more stressful than sunnier seasons.Meditationis one mind-body practice that can have powerful mood-boosing benefits. It can be a beneficial tool for combatting the winter blahs you might experience during the colder, darker months of the year.

Some experts suggest that mindfulness-based practices (like meditation and yoga) may even be helpful for people withseasonal affective disorder(SAD).SAD is a type of mood disorder that people may experience during fall and winter.

“Meditation provides an island of sanity in an otherwise chaotic and tumultuous reality,” says Tal Ben-Shahar, PhD, co-founder and chief learning officer of theHappiness Studies Academy.

At a GlanceMeditation hasmany known health benefits, including improving your mood and overall well-being during winter’s long, cold months. Keep reading to see what mental health and meditation experts say about the best ways to use this tool to get through the difficult winter months.

At a Glance

Meditation hasmany known health benefits, including improving your mood and overall well-being during winter’s long, cold months. Keep reading to see what mental health and meditation experts say about the best ways to use this tool to get through the difficult winter months.

The Winter Issue Featuring Wayne Brady

Practice Mindfulness Meditation

While many techniques are worth trying,mindfulness meditationis highly recommended for decreasing worried thoughts, improving mood, and managing stress.Best of all, you can use this technique at any time throughout your day.

Dr. Ben-Shahar explains the four leading guidelines of mindfulness meditation and how they can help you in your daily practice.

Find a Focal Point

Allow the mind to rest on a single object. The object can be anything: a physical posture, a bodily sensation, a word, a visual cue, a sound, or even another person.

When we rest our mind on an object without trying to change it, without criticizing it—just observing it with friendly curiosity—we begin to see more clearly.

Return to Focus

Mindfulness doesn’t require ongoing concentration. Our mind inevitably wanders and when we catch this happening, we should bring our focus back to whatever our object of meditation happens to be.

Breathe Slowly, Gently, and Deeply

While this applies to most meditation practices, though not all,breathis often the foundation of a practice. Deep, slow, and gentle breaths open us up to positive change.

Practice Non-Judgement Acceptance

The key when you meditate is to rid yourself of expectations. There are no expectations to be calm or joyful or focused. When meditating, give yourself permission to be human. By assuming the light and gentle quality of a calm breath, life can become easier.

Whether you managed to focus for 20 minutes straight, caught your mind wandering often and immediately, or were constantly distracted for 15 minutes—it doesn’t matter. There is no good or bad meditation; there is only meditation.—DR. TAL BEN-SHAHAR

Whether you managed to focus for 20 minutes straight, caught your mind wandering often and immediately, or were constantly distracted for 15 minutes—it doesn’t matter. There is no good or bad meditation; there is only meditation.

—DR. TAL BEN-SHAHAR

5 Meditation Techniques to Get You Started

Meditate Often for More Benefits

Like writing, running, or cooking, meditation is a skill that should be practiced. The more you practice, the more you improve. But be aware that over-practicing canlead to burnout.

Meditation is meant to ground you where you are, bringing you back to the present and allowing you to recognize all of the senses that surround you. If you’renew to meditation, start slowly and know that short meditation sessions offer just as many benefits as long ones.

Chris Lemig, CHT, contributor toChoosing Therapy, recommends meditating in short, manageable sessions over a long period of time, starting with just five minutes every morning. Gradually, as it becomes a habit, you can add time and even increase the number of sessions you do each day.

Dr. Tal Ben-ShaharTen minutes a day, or even three minutes once in a while, can go a long way in resetting our nervous system.

Dr. Tal Ben-Shahar

Ten minutes a day, or even three minutes once in a while, can go a long way in resetting our nervous system.

The 7 Best Meditation Apps of 2024

Build a Sustainable Practice

Meditation can be practiced anytime, anywhere, but everyone’s practice looks different. What works for someone else may not work for you, so if you’re new to meditation, listen to your body and be patient with yourself.

If you’re starting a meditation practice or looking to improve your current practice, these suggestions may help.

Listen Deliberately

Meditation is present-moment awareness, so we can simply focus on the sounds around us. Rather than perceiving them as distractions, we can perceive them as the object of meditation itself, says Dr. Ben-Shahar.

Sit in Silence

Paul Greene, PhD, director of theManhattan Center for Cognitive-Behavioral Therapy, recommends meditating at a time when you won’t be disturbed. It’s understandable to want some stress relief when things are chaotic at home, but he believes that’s not the right time to meditate.

Wait until things are quiet and you know you’ll be left alone for a while.

Focus on Your Breath

The key to meditation, and lowering stress levels, is the breath. Dr. Ben-Shahar recommends taking slow, gentle, and quiet inhalations and exhalations, ideally through the nose and all the way down to the belly.

Avoid Over-Meditating

Meditation is beneficial, but doing too much of anything can be problematic. By meditating for just 10 minutes per day, Dr. Ben-Shahar says you can change the structure of your brain, ultimately supporting your overall well-being.

How Long Should You Meditate?

Try Guided Meditation

If you are new to meditation, having someoneguide you through the processcan be helpful. There are dozens of free meditation videos or recordings online. You can also download an app such as Headspace, Calm, or Sattva. These can be helpful when starting out, says Dr. Greene, but you’ll benefit more from meditating alone.

While meditation can help lower stress levels, Dr. Ben-Shahar says it’s important to realize that stress, in and of itself, is not a problem. Stress can actually help us become stronger, more resilient, and healthier. We just need to incorporate recovery time.

“Think about stressing our muscles in the gym,” Dr. Ben-Shahar says. Doing so makes them stronger. But when there is no recovery, we get injured. Recovery is necessary for gaining benefits, he explains, and meditation provides the recovery we need.

Is Stress Actually Good for You?

Keep in Mind

While there’s no one-size-fits-all approach to meditation, you’ll gain the most from a consistent practice. Even if your mind shifts away from your chosen focus or your time gets cut short, you can still enjoy the benefits of meditation.

Be mindful of how you’re feeling this winter. If you’re building a healthy meditation practice but still experiencing heightened levels of stress and anxiety, consider additional methods of self-care such as individual or group therapy. Meditation should be used as a mental health tool, but know it’s not the only one available to you.

Best Guided Meditations

3 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Jamil A, Gutlapalli SD, Ali M, et al.Meditation and its mental and physical health benefits in 2023.Cureus. 2023;15(6):e40650. doi:10.7759/cureus.40650Melrose S.Seasonal affective disorder: An overview of assessment and treatment approaches.Depress Res Treat. 2015;2015:178564. doi:10.1155/2015/178564Wielgosz J, Goldberg SB, Kral TRA, Dunne JD, Davidson RJ.Mindfulness meditation and psychopathology.Annu Rev Clin Psychol. 2019;15:285-316. doi:10.1146/annurev-clinpsy-021815-093423

3 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Jamil A, Gutlapalli SD, Ali M, et al.Meditation and its mental and physical health benefits in 2023.Cureus. 2023;15(6):e40650. doi:10.7759/cureus.40650Melrose S.Seasonal affective disorder: An overview of assessment and treatment approaches.Depress Res Treat. 2015;2015:178564. doi:10.1155/2015/178564Wielgosz J, Goldberg SB, Kral TRA, Dunne JD, Davidson RJ.Mindfulness meditation and psychopathology.Annu Rev Clin Psychol. 2019;15:285-316. doi:10.1146/annurev-clinpsy-021815-093423

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Jamil A, Gutlapalli SD, Ali M, et al.Meditation and its mental and physical health benefits in 2023.Cureus. 2023;15(6):e40650. doi:10.7759/cureus.40650Melrose S.Seasonal affective disorder: An overview of assessment and treatment approaches.Depress Res Treat. 2015;2015:178564. doi:10.1155/2015/178564Wielgosz J, Goldberg SB, Kral TRA, Dunne JD, Davidson RJ.Mindfulness meditation and psychopathology.Annu Rev Clin Psychol. 2019;15:285-316. doi:10.1146/annurev-clinpsy-021815-093423

Jamil A, Gutlapalli SD, Ali M, et al.Meditation and its mental and physical health benefits in 2023.Cureus. 2023;15(6):e40650. doi:10.7759/cureus.40650

Melrose S.Seasonal affective disorder: An overview of assessment and treatment approaches.Depress Res Treat. 2015;2015:178564. doi:10.1155/2015/178564

Wielgosz J, Goldberg SB, Kral TRA, Dunne JD, Davidson RJ.Mindfulness meditation and psychopathology.Annu Rev Clin Psychol. 2019;15:285-316. doi:10.1146/annurev-clinpsy-021815-093423

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