Winter can be cold, harsh, cozy, and beautiful all at the same time. It is a paradox of darkness and light, dormancy and liveliness. In my world it is mostly chaos, with the holidays, kids’ sports, and flu and pneumonia season at the hospital where I work. I need to punctuate the rushing with moments of stillness, and meditation is one way to get there.

I want to share some winter mediations that are simple and can be done even if you only have a few moments to spare. They can be done in the morning, or at night, here, there, or anywhere. In a box, or with a fox.

Snowdrift

Snow is falling in the moonlight. You are a little snow drift, sitting in the forest. Feel the gentle touch of each flake as it lands softly upon you. Although the snowflakes are light, with each breath you become heavier, a bigger mound as you grow. Imagine yourself grounded and still where you touch the earth, but also airy and light where you meet the cold air around you.

Icicles, melting

There are icicles in a row, glistening beautifully in the sun. The warmth begins to melt them. Picture a droplet forming, slowly, on an icicle. Watch as it gathers more water until it is heavy enough to trickle. Breathe out evenly as the drop slides down. Repeat.

Candle glowing

Light a candle. For a few minutes breathe lightly and watch the flame. Notice how it silently dances and wavers but stays lit. Know its intensity from the bottom, where it burns brightest, to the top, where the flame tapers into the air.

Close your eyes and see the image of this candle on the backs of your eyelids. Remember it here as you imagine yourself as that candle flame. The warmest glow is at the base of your spine: let that glow move up and around your body. Over a few breaths let that heat rise higher until it connects and tapers above your head. Feel the light and heat surrounding you, burning brighter with each breath. When you are ready, take long exhales to slowly bring the flame back down, until it finally extinguishes.

Sending love energy

Think about someone you love. This person could be sitting next to you, or be across the land or ocean from you, far away. With every breath you exhale, send your love energy to them, down through the ground and across to where they are, like the roots of a tree growing to reach them. With each inhalation, feel their energy returning to you. Let the feeling run through you as you breathe, knowing that you are loved.

The feeling of cozy

Imagine the warmest blanket wrapped around you, the comfort of your favorite hat or socks. The fabric is soft. You are soft. You have nowhere to be but here. There is no one here to judge you, nothing you must do. The only thing you feel is complete relaxation and coziness. All is right with the world.

Smell of comfort

Think back to the smells of your fondest memories. This could be the food your family cooked, the cut grass you played in as a child, or the smell of your favorite leather chair. Pick one scent that makes you feel content and safe. Imagine that smell and what was happening then as you breathe slowly. Re-feel the good emotions the memory brings.

Whether you are on a plane, on a train, in a house or with a mouse, you can be at peace with what’s around you. Practicing focus and learning to calm the inner chaos helps to temper your experience with the outer world, no matter how distracting it is.

For more ideas, try my Fall Mediations for Everyone. Happy Winter!