How to Practice Winter Nature Meditation

“Meditate with squirrels? You’re kidding, right?” A lot of people are skeptical when I suggest that spending time outside among critters like squirrels, chipmunks, mourning doves, and deer is an evidence-based stress-relieving technique

Indeed, a flurry of studies over the last decade have suggested that “nature pill” prescriptions can improve well-being. A study from the University of Michigan recommends 20-30 minutes outdoors for stress relief. In these days of regular multi-tasking, some self-discipline is needed! While out of doors, it’s crucial not to scroll social media, talk on the phone, or have conversations with others. Instead, researchers suggest sitting in place to meditate or slowly practicing walking meditating, observing your surroundings with mindfulness.

As much as I recommend nature meditation, as winter arrives in my habitat, I find myself preferring the indoor delights of a warm, soft blanket, slippers, and a good book. I move less, and this leads to sluggishness (and winter weight gain). So, it’s time to prescribe myself a connection with the more-than-just human world!

Finding Inspiration to Go Outside in a Cold Habitat

Outside, snow falls in gentle waves, cloaking the world in a soft, white stillness. Each flake is unique; a frozen crystal of symmetry and fragility. Together they transform the landscape into a luminous canvas. The air is crisp, clean, and biting, carrying the faint scent of pine and cedar, trees that thrive in this icy quiet. The eastern white pines stand testament, pillars of winter’s grandeur, anchoring my yard and providing shelter and food to the creatures that share my habitat. Their long, slender needles gather snow like delicate fingers holding something sacred.

In this stillness, the soft crunch of snow underfoot announces the presence of life, even in this season of dormancy. I sit down and become still.

A flash of black against white reveals a pair of black-capped chickadees, common to suburban backyards like mine. They flit from branch to branch, their cheerful song a reminder that winter is not lifeless but vibrant in its own subdued way. The tiny birds hop along one snow-laden pine bough, pausing to peck at what I suspect is a hidden seed. These feathered ones are a testament to the resilience and resourcefulness so necessary during this season.

I walk further into the woods. High above, the call of a snowy owl echoes through the silence. His striking white feathers, dotted with charcoal flecks, blend seamlessly with the landscape as he perches on a low birch branch, his golden eyes scanning the horizon for movement.

Stopping again, I uncap my thermos. Steam rises in front of my face. After some time, a red fox emerges from the edge of the woods, its fiery coat vivid against the pale snow. She trots across the open field with practiced ease, her bushy tail trailing behind like an artist’s brushstroke. Pausing at the tree line, ears pricked, she listens, perhaps for the subtle rustle of a critter beneath the snow. Or maybe she has smelled me. I sit completely still, sending out a silent message: No need to fear me. I’m a peaceful part of this habitat.

Each creature I see reveals the intricate tapestry of winter habitats. I am reminded how the beauty of this season lies in its stillness, providing a time for reflection, reverence, and radical relationality. Life persists in habitats, adapting and thriving even in the heart of winter.

I pick up my things and head back to the house, stress relieved.

Tips for Cold-Weather Nature Meditation

1. Choose a winter-friendly location: For many people, your backyard can be a serene escape from inside screens and to-do lists! If you have time and would like to be more adventurous, visit a park, forest, or trail that is accessible and safe in winter conditions. Search areas known for scenic views, frozen lakes, snow-covered trees, or quiet open fields.

2. Dress warmly and comfortably: Wear layers! Focus on moisture-wicking base layers, insulating middle layers, and a windproof outer layer. Add accessories like gloves, hats, and scarves to protect exposed skin. Insulated, waterproof boots will keep your feet dry and warm. If you are an animal lover, avoid down jackets due to the inherent cruelty in their creation. (Yes, even the ones marketed as “sustainable down.” Here’s a link for great down-free alternatives.) My favorite winter garment is a puffed heated vest with a USB-rechargeable power source. Slip a tube of cruelty-free lip balm in your pocket to prevent chapped lips.

3. Pack well: Whether heading out to your backyard or journeying a far distance, remember to bring some water or an insulated thermos of hot tea. (Use these tips for tea selection!) Pack a bag of nuts and seed for a plant-based, protein-packed snack that taps into your inner “critterness.” (Or try some superfood tigernuts if you have allergies.)

4. Walk and engage your senses: Upon arrival outside, walk slowly and tune into your surroundings. Notice the way snow coats branches, the intricate patterns of frost on leaves, or the sparkling reflections of sunlight on ice. Listen to the crunch of snow underfoot. Reach down and touch the cold ground, feel the chill of the air, or inhale the crisp, pine-scented breeze. Let the sensations anchor you in the present.

5. Tune into wild lives: Look for animal tracks in the snow, listen for birdsong, or watch for animals like squirrels, foxes, or deer. Bring binoculars to observe birds like chickadees, cardinals, or owls that remain active in the colder season.

6. Take time to rest: Along the way, find a sheltered spot to sit and take in the scenery. A bench, log, or rock can become a peaceful perch to pause and appreciate the moment. (This is a good time for that hot tea or nutty snack break!)

7. Reflect and rejuvenate: Let the beauty of nature refresh your mind and body. Winter’s restfulness offers a chance to restore your inner calm. Winter’s “silence” is not empty, but full—a pause, a meditation, a gift. In frosted landscapes, we can find the beauty of nature’s design and the persistence of life regardless of temperature.

8. Return to warmth: Upon arriving home, ease back into activity slowly. Wrap yourself in warmth and notice how your body, mind, and spirit feel. If you notice a reduction in your stress or another benefit, make time to commit to this practice on an ongoing basis. Write yourself a prescription for a weekly “nature pill.”

Want more nature practices? Read “This New Year’s Eve, Try Årsgång: A Year Walk.”