Benefits of Meditation in Winter: Stay Grounded and Boost Your Mood
Winter can be a tough season—shorter days, chilly weather, and a craving for endless naps. Seasonal changes impact brain chemistry, sleep cycles, and even mood stability. But what if there was a way to feel more energized, centered, and less affected by the winter blues? Enter meditation, an evidence-backed way to combat these winter struggles and boost your well-being. Add meditation to your mental toolbox this winter to boost your mood and keep you grounded when the world feels a little too gray.
What even is meditation?
Meditation is a mental practice that trains the mind to focus, relax, and become more aware of the present moment. Rooted in ancient traditions, meditation has been widely studied for its psychological and physiological benefits. While there are many forms of meditation, they all share a common goal: to cultivate a state of calm awareness and inner balance.
At its core, meditation involves intentional focus—whether on the breath, a mantra, bodily sensations, or external sounds. By doing so, meditation helps reduce mental chatter, regulate emotions, and improve overall well-being.
Some of the most common types of meditation include:
Mindfulness Meditation – Observing thoughts and feelings without judgment, staying present in the moment.
Loving-Kindness Meditation (Metta) – Fostering compassion for oneself and others through guided affirmations.
Guided Meditation – Using an instructor’s voice or recordings to direct focus and relaxation. Try looking up some meditations on Youtube or Spotify or download a meditation app such as Headspace!
Body Scan Meditation – Bringing awareness to different parts of the body to release tension and improve mind-body connection.
Breath Awareness Meditation – Focusing on slow, intentional breathing to calm the nervous system.
So, how can meditation help this winter?
Supports Mood Regulation: Studies show that meditation increases serotonin levels, counteracting the drop in natural sunlight exposure.
Reduces Seasonal Anxiety & Stress: Mindfulness meditation lowers cortisol (the stress hormone), reducing winter-related tension and restlessness and helping you feel calmer during long, dark days.
Enhanced Sleep Regulation: Research from the University of Southern California indicates that meditation improves melatonin production, promoting better sleep cycles despite shorter daylight hours.
Enhances Focus & Energy: Regular meditation stimulates the prefrontal cortex, an area of the brain responsible for emotional regulation and cognitive function, which can decline due to winter’s impact on circadian rhythms. Meditation can help keep your mind clear and engaged—even when daylight is limited.
Some Ideas For Meditation Practices You Can Try This Winter:
Morning Mindfulness: Start your day with 5 minutes of deep breathing, to awaken your mind. Draw awareness to the way your breath feels as you inhale and exhale.
Body Scan Relaxation: Before bed, try a guided meditation focusing on releasing tension, helping you wind down for restful sleep.
Visualization Meditation: Since natural sunlight is limited, try visualizing warmer days and memories of being in the sun. Close your eyes and imagine the warmth of the sun on your skin while breathing deeply.
Meditation won’t change the weather, but it can change how you feel about it. Even a few minutes of meditation a day can make winter a little bit easier to get through.
If you’re really struggling with low mood or depression this winter, reach out to a therapist or a doctor for support.
