Self Care through the Winter & Planning for Spring

As we embrace the depths of January and February, the cold, quiet months provide a natural pause in the cycle of the year. Nature’s invitation is to rest, reflect, and prepare for the renewal that spring will eventually bring. While the world outside may be dormant, the energy within us is quietly percolating, preparing for what is to come.

This is the time to lean into self-care, nourish our bodies, and clear space for new intentions and dreams. As we stay warm and cosy indoors, we also have the opportunity to prepare ourselves, physically, emotionally, and spiritually, for the new growth, projects, and manifestations we wish to see in our lives by the time Spring arrives.

In this blog post, I want to focus on how we can best care for ourselves during these colder months while also making space for the seeds of intention we can plant for the new season ahead.

Embrace Rest and Reflection

The first step in winter self-care is acknowledging the need for rest. The cold months naturally encourage us to slow down, and this is a gift... one that can lead to much-needed renewal.

• Prioritise Sleep: Cold weather invites more time indoors, which can be the perfect opportunity to nurture our body’s natural rhythms. Aim for 7-9 hours of quality sleep to allow your body to fully recharge.
  

• Restorative Yoga & Meditation: Incorporating restorative yoga poses like Supta Baddha Konasana (Reclining Bound Angle or Goddess pose), Viparita Karani (Legs Up the Wall), and Child’s Pose allows the body to release accumulated stress and create a sense of deep relaxation. Pair this with meditation and breath work (pranayama & kriya) to quiet the mind.
  

• Journaling: Winter is an ideal time for self-reflection. Take a few moments each day to journal about what you’ve learned in the past year, what is still lingering for you, and what you'd like to release. Reflect on your desires for the coming months, planting the seeds for what you wish to manifest come Spring.
  

Nourish Your Body with Warming Foods

In winter, we need food that supports warmth, immunity, and grounding. The right nourishment will help you feel balanced and energised during the colder months.

• Root Vegetables and Hearty Soups: Opt for root vegetables like swede, potatoes, sweet potatoes, butternut squash, turnips and beets. These help to stabilise blood sugar and warm the body. Make big batches of soups and stews to keep your meals easy, nutritious, and comforting.
  

• Herbal Teas: Choose herbal teas that support digestion, immunity, and warmth. Ginger, cinnamon, turmeric, and chamomile are all wonderful choices. I also love rooibos/redbush tea. Consider starting your morning with a cup of warm water with lemon and honey to detoxify the body and support the immune system.
  

• Healthy Fats and Protein: Include warming, nourishing fats like avocado, coconut oil, and olive oil. My go to proteins are: tofu (you can create endless tasty recipes when you get inventive with tofu) lentils and beans. These are especially beneficial during the colder months, helping to keep you feeling satisfied and balanced.
  

Movement with Intention

While the winter months invite us to slow down, it is also important to keep our energy flowing. However, instead of intense, high-energy workouts, focus on mindful movement that supports both your body and spirit.

• Gentle Yoga Flows: Start your day with a short, gentle flow of sun salutations to wake up the body and encourage circulation. Focus on poses that stretch and strengthen without overexerting...think of opening the chest with High Cobra and stretching the legs with Downward Dog. These can help you feel connected and rejuvenated.
  

• Vinyasa with Heart: For those who are looking for a bit more energy, try a slower vinyasa flow that focuses on heart-opening grounding postures, such as Bow pose and Warrior II , paired with deep, intentional breathing. Moving with breath connects us to our intention and helps bring clarity.
  

• Walking in Nature: If it’s not too cold, consider bundling up and going for a walk outside. Connecting with nature, even in its dormant state, can bring a sense of grounding and peace, reminding us that everything moves in cycles.
  

Manifestation & Preparing for Spring

Winter is the perfect time to plan, dream, and align ourselves with what we wish to manifest in the upcoming seasons. By creating the space to be reflective now, we will be more ready to take action when the season of spring arrives.

• Set Intentions for Spring: Use this time to create a vision board, journal, or meditate on what you want to manifest in the spring. Whether it's a personal goal, a project, or simply a feeling you wish to cultivate, give yourself permission to dream big. Write down clear intentions or create a list of qualities you want to embrace in the coming months.
  

• Clear Out the Old: Take a deep look at what might be weighing you down.... this could be physical clutter in your home, or emotional baggage that no longer serves you. The colder months are an ideal time to declutter your space (and mind), making room for the new energy that will flow in during spring.
  

• Create Rituals: Establish simple rituals that support the growth of your intentions. You might light a candle while meditating on your desires, practice a new moon intention-setting ceremony, or simply set aside 10 minutes each morning to visualise yourself living the life you want to create. The more intentional you are, the clearer your path will be when the time for action arrives.
  

Winter Self-Care Rituals to Inspire You

Incorporating seasonal rituals into your daily routine will help you stay centred, grounded, and energised. Here are a few ideas to deepen your winter self-care practice:

• Hot Oil Massage: Practice Abhyanga, a traditional Ayurvedic self-massage with warm oils like sesame or almond oil. This deeply nourishing practice can help moisturise your skin and calm your nervous system during the dry winter months.
  

• Epsom Salt Baths: Take warm baths with Epsom salts and essential oils like lavender or rosemary. These help to soothe sore muscles, calm the mind, and detoxify the body.
  

• Sipping on Warm Herbal Infusions: Drinking warming infusions, such as ginger-turmeric tea or chamomile with honey, can relax the nervous system and nourish your body during the colder months.
  

A Final Thought: Rest, Reflect, Replenish

The cold months of January and February are a time for replenishment. They ask us to slow down, to honour our bodies, and to create space within ourselves for what’s to come. Now is the time to dream, to rest, and to prepare.

As we move through this time of stillness, let us embrace it as an opportunity to nurture our well-being, set our intentions, and plan for a fresh, vibrant spring. Trust that the seeds you plant now will grow, and come the warmer months, you’ll be ready to take action on your dreams.

A free meditation for you.

Here is a beautiful meditation practice that is perfect for the dark winter months

Heart Energising Meditation

This meditation helps cultivate inner warmth and clarity by energising the heart centre and fostering a deeper connection to your soul. Through conscious breathing practices, gratitude and intention we move into a place of trust that all our dreams and desires can manifest into reality. Feel peace, love and clarity.