Winter Wellness Guide - Field notes

A Time for Deep Restoration

In Japanese yoga, Chinese medicine and shiatsu philosophy, winter is seen as a season of deep restoration. It is a time to turn inward, conserve our energy and nourish the foundations of our health.

Unlike the busy, outward energy of summer, winter invites us to slow down. Nature itself shows us the way - seeds rest beneath the soil, animals retreat into stillness, and the earth gathers its energy for the season ahead.

Winter is an opportunity to replenish our reserves through mindful choices that support the body, calm the mind and nourish the spirit.

Body: Nourishing Your Winter Energy

Eat warming, grounding foods

Winter is the season to favour foods that are slow-cooked, warming and deeply nourishing.

Bring more of these into your meals:

• Root vegetables such as sweet potato, pumpkin, carrots, beetroot and parsnip

• Slow-cooked soups, stews and nourishing broths

• Baked foods that bring warmth and comfort

• Seaweeds to support mineral nourishment

• Good quality salt used mindfully

In traditional wisdom, salt is connected with the water element and the kidneys - the energetic system associated with winter. Salt is best used as part of your cooking process rather than sprinkled heavily on top of food. When used appropriately, it can support mineral balance and grounding.

A simple way to cook your winter meals:

• Add grains at the beginning of cooking so they soften and become nourishing

• Add vegetables halfway through cooking to maintain their texture and vitality

• Add beans and legumes towards the end so they retain their quality

Winter is not the season for restriction. It is a time for nourishment.

Move in ways that support restoration

Winter yoga practices are slower, deeper and more inward focused.

Practices that support winter energy include:

• Forward folds to encourage quiet reflection and release tension along the back body

• Inversions such as plough and shoulder stand (when appropriate for your body)

• Gentle strengthening and grounding practices

• Walking outdoors and consciously feeling your feet connect with the earth

When walking, slow down enough to notice your feet. Feel each step. Feel the support beneath you. This simple practice brings you back into your body.

Mind: Coming Back Into Your Centre

Winter is a time to move awareness inward.

One simple practice is to breathe into the lower back.

Place your awareness around the area of your kidneys and lower spine. Imagine your breath expanding into the back of your body, creating space and warmth.

Rather than always moving forward into the world, allow yourself to settle back into yourself.

A few moments each day of feeling your breath move along your spine can help create a sense of calm, stability and inner connection.

Spirit: Flowing With Ease

The winter element is associated with water - the quality of adaptability, wisdom and effortless movement.

Try this simple visualisation:

Imagine a stream of water flowing down a mountain.

As it moves, it meets rocks, branches and obstacles. The water does not fight against them. It simply finds the easiest path around them and continues flowing.

When life presents challenges, we can remember the wisdom of water:

How can I soften?How can I move with what is here?Where is the path of least resistance?

Effort does not always create movement. Sometimes ease creates the greatest flow.

Winter Wellness Rituals

Small daily habits can have a profound effect on your energy during the colder months.

Try incorporating some of these simple practices:

Keep your lower back and feet warm

The lower back and kidney area are considered especially important during winter. Keep these areas protected from cold weather.

• Wear warm layers around your lower back

• Keep your feet warm with socks or slippers

• Enjoy regular foot massages

• Soak your feet in warm water as a calming evening ritual

Honour your natural rhythm

Winter encourages us to rest more deeply.

• Go to bed a little earlier

• Allow yourself slower mornings where possible

• Reduce stimulants that can drain your natural energy reserves

• Create moments of quiet throughout your day

Practice calm before you begin your day

Before getting out of bed, take 10 minutes for yourself.

Place one hand on your heart and one on your lower belly. Breathe slowly. Allow your body and mind to arrive before moving into the demands of the day.

Nourish your heart energy

Winter is not only about rest - it is also about nourishing the warmth within.

Lift your heart energy through simple practices:

• Sing, hum or listen to music that brings you joy

• Spend time with people who nourish you

• Write down things you are grateful for

• Take magnesium baths to support relaxation and calm

Winter Invitation

Winter is not a season to push through. It is a season to listen.

By slowing down, nourishing your body, calming your mind and reconnecting with your inner wisdom, you create the foundation for greater energy and vitality when spring arrives.

Allow winter to be your season of restoration.