The word solstice is derived from the Latin words “sol” (sun) and “sistere” (to stand still). Many cultures and religions around the globe have celebrated the winter solstice, taking place on Dec. 21 this year, for centuries. It marks the earth’s maximum tilt away from the sun, resulting in the shortest day and longest night of the year.
In what can typically be a bustling, noisy season, the following meditation is meant to create a moment of stillness—or a mini solstice—in your day. Taking a moment to pause is an act of loving kindness to yourself and a way to nourish your nervous system when perhaps it is feeling activated.
Begin by resting your feet flat on the floor, sit up in your chair with your back supporting you. You may rest one of your hands on your abdomen to feel the breath as you breathe in and out. Even if it’s just for a few moments, soften your gaze or close your eyes and take a few deep breaths in through your nose, down into your abdomen and back out through your mouth.
As you continue purposeful breathing, see if you can find areas of tension in your body. Maybe it is in your shoulders and neck, your jaw, even the muscles of your face. Let go of those tensions you find as you continue your breathing in and out.
If you notice yourself getting distracted, name the thought or feeling you are having, let it go and return your attention to your breathing. This may happen several times, and when it does, gently return your focus to the breath.
Continue to practice this stillness for as long as you feel comfortable doing so.
Remember that winter solstice symbolizes the coming of light, the lengthening and brightening of our days in the new year. As you conclude this mini meditation, imagine the feeling of sunlight warming you from your head to your feet. Let this warmth and stillness be something that you carry with you as you get back to your day. Thank you for taking a moment to pause.
You may wish to practice other forms of mindfulness such as guided imagery, mindful movement or more in-depth meditation. You can find several resources online or in your app store for mindfulness meditations. Taking time to get outside in nature or doing something creative are also great ways to cultivate inner stillness. Find something that slows you down and gives you a moment to breathe, even just for a moment, as you go forward into the lighter, brighter days.
Check out these resources:
Mindful – healthy mind, healthy life
Meditation and Sleep Made Simple – Headspace
Tara Brach – Meditation, Psychologist, Author, Teacher
Kirsten Ambrose, RN, is a nurse navigator and community educator in the Tevis Center for Wellness.
