pause and reflect: how to make the most of the winter solstice

The winter solstice, the longest night and shortest day of the year, is an astronomical event that holds deep significance in many cultures and spiritual traditions, including Ayurveda and Yoga. As the Earth tilts away from the sun, we experience a period of darkness and stillness, which symbolizes an opportunity for reflection, renewal, and alignment with the rhythms of nature. This turning point invites us to embrace the quiet of the season, honor our inner world, and prepare for the light to return.

In this post, we will explore the winter solstice, what it represents, and how you can make the most of this transition. We will look at things through an Ayurvedic and yogic lens, and also offer some journaling prompts to help guide your self-reflection.

what is the winter solstice?

The winter solstice occurs when the Earth’s axial tilt is farthest from the Sun, marking the shortest day and the longest night of the year. In the Northern Hemisphere, it typically takes place around December 21st or 22nd, signaling the official start of winter. This celestial event marks a time when the Sun appears to "stand still" before beginning its gradual return northward, lengthening the days and signaling the return of light.

The solstice is a powerful moment in the cycle of the seasons. It represents a time of stillness, rest, and introspection before the light of spring begins to emerge. It is a reminder that, like nature, we too can embrace a period of retreat to recharge and reconnect with our deepest selves.

what ayurveda and yoga tell us about the solstice

In Ayurveda and Yoga, the winter solstice is seen as a natural moment to slow down, restore balance, and honor the qualities of the season. Let’s explore these perspectives.

Ayurvedic View: Balancing Vata and Kapha

In Ayurveda in the midwest, the early winter season is primarily associated with Vata dosha, which is governed by the elements of air and ether. As the season brings colder, drier, and windier weather, Vata energy becomes more pronounced, often leading to imbalances such as dryness, anxiety, and restlessness. The body's natural tendency during winter is to retreat and seek grounding, as the cold, dry air can aggravate Vata’s erratic and mobile qualities.

The winter solstice is a reminder to pause and reflect on the importance of balancing the body's inner warmth with the cool, dry qualities of the season. During this time, it’s especially crucial to nourish and stabilize Vata by focusing on grounding, warming, and calming practices to maintain equilibrium.

Nourish the body with warming, grounding foods such as root vegetables, soups, and stews to balance the coldness and dryness of the season. If you work clinically with Kara or myself, you have likely heard the instruction “well-spiced, well-cooked, well-fatted foods, taken warm”.

Stay active in gentle ways such as restorative Yoga, walking, or dancing to prevent stagnation and sluggishness.

Hydrate with warm beverages like herbal teas or ginger water to maintain circulation and support digestion.

The solstice also marks a time when Vata dosha (air and ether) is at its peak. This energy can bring mental clarity, creativity, and inspiration, but when it becomes excessive, it can cause dryness, anxiety, and restlessness. During the solstice, Ayurveda advises embracing practices that ground Vata and encourage relaxation and rejuvenation.

Yogic Approach: Reflect, Release, and Renew

In Yoga, the winter solstice is a time to honor the stillness and inward nature of the season. It is the perfect moment to reflect on the year gone by and set intentions for the year ahead. The darkness of the solstice invites you to turn inward, meditate, and cultivate a deeper connection with your inner self.

Key practices for the solstice include:

Meditation: Use the quiet, still energy of the solstice to sit in meditation. Focus on your breath, creating a sense of inner calm and connection. This practice will help you release any accumulated mental clutter from the year and make space for new growth.

Yin Yoga or Restorative Poses: These gentle, supported poses invite relaxation and help release stored tension in the body. Focus on deep stretching and restorative breathing to prepare your body for the return of the sun and the fresh energy it brings.

Pranayama: Practice pranayama (breathwork) to calm the mind and soothe the nervous system. Nadi Shodhana (alternate nostril breathing) is an excellent choice for clearing mental fog and bringing balance to your energy.

Lighting Candles: A beautiful tradition around the winter solstice is to light candles or incense. As the solstice marks the return of light, this ritual symbolizes the emergence of hope, clarity, and new beginnings. You can create a small solstice altar with candles, crystals, or sacred objects that represent your intentions.

Practices for Making the Most of the Winter Solstice

The solstice invites us to honor both the darkness and the light within ourselves. Here are a few practical ways to make the most out of this transition:

Rest and Rejuvenate: The winter solstice is an ideal time to slow down, listen to your body, and rest. Ayurveda suggests that this season is best for retreating, replenishing your energy, and restoring balance. Take a long bath (complete with abhyanga), do some gentle stretching, or enjoy a quiet evening with loved ones. Allow yourself to simply be.

Reflect on the Year: The solstice marks the end of one cycle and the beginning of another. Take this opportunity to reflect on the past year—what did you learn? What are you grateful for? What challenges did you overcome? Journaling is a powerful way to process your experiences and make peace with the past.

Try working with the following prompts:

What are the biggest lessons I’ve learned this year?
What has brought me joy, peace, and growth in the past 12 months?
Where do I feel stuck or out of balance, and what can I do to release this energy?
What is my intention for the coming year? What areas of my life do I want to focus on?
How can I honor the quiet, restorative energy of winter in my daily life?

Set Intentions for the New Year: Just as the solstice marks the return of the light, it’s a powerful time to plant seeds for the new year. Take time to set your intentions, goals, and aspirations. Reflect on what you want to bring into your life in the coming months, whether it’s a new practice, starting to work clinically with an Ayurvedic practitioner, or a deeper connection to your spiritual path. Write these intentions down, visualize them, and commit to small, practical steps to manifest them.

Embrace the Natural Rhythm: The solstice is a reminder of the cyclical nature of life—of periods of darkness and light, rest and activity, growth and release. Ayurveda and Yoga both teach us to align ourselves with the natural rhythms of nature, and the solstice is the perfect time to honor this cyclical flow. Embrace the stillness and allow the energy of the season to guide you into a time of rejuvenation.

In Summary

The winter solstice is a time to pause, reflect, and reconnect with your deeper self. Ayurveda and Yoga both encourage us to use this period of darkness to nourish our bodies, calm our minds, and prepare for the light to return. Whether through meditation, Yoga, journaling, or setting intentions, the solstice invites us to embrace both the stillness and the promise of new beginnings.

As you celebrate the winter solstice, remember to honor the natural cycles of life. Embrace the quiet energy of the season, allow yourself time to rest, and trust that with the return of the light, new growth is always on the horizon.

Happy Solstice—may this time of reflection bring peace, balance, and clarity into your life as you move into the new year. 🌟