Tag: spirituality

Wintering: Embracing Life’s Seasons of Renewal

Posted on by Allan Johnson in Observations

The concept of wintering goes beyond the literal season of winter. It is a philosophy of self-care that invites reflection, restoration, and retreat — not just in the colder months, but in any other challenging season of life. It’s a time to step back, refocus, and draw strength from introspection, allowing ourselves to pause and evaluate our journeys. This moments of stillness encourage us to reconnect with our inner selves, fostering a deeper understanding of our thoughts and feelings. The practice of wintering emphasises the necessity of embracing vulnerability and recognises that it is in these quieter times that we can grow and heal. This idea has been brought into the modern day by Katherine May’s book Wintering: The Power of Rest and Retreat, which reminds us of the necessity and importance of allowing ourselves times of stillness and renewing ourselves in difficult times, illustrating how such periods can lead to profound personal growth and transformation.

In May’s work, wintering is presented as a profound response to the inevitable hardships of life — illness, loss, emotional upheaval, or other challenges we may face along our journey. Rather than resisting these experiences, which can often lead to greater turmoil, wintering encourages acceptance and intentional retreat, allowing individuals to honour their emotional landscape. By aligning ourselves with the rhythms of nature, which teaches us the value of cycles and seasons, we can promote both mental and physical health, cultivating resilience and self-awareness. It is a practise of renewal through quiet, restorative actions, such as reflection, mindfulness, and self-care, embracing the stillness that winter brings and welcoming a time of change. This intentional pause not only fosters healing but also opens the door to new perspectives, ultimately leading us toward growth and transformation as we prepare to emerge stronger and more centered.

The metaphor of wintering draws from the natural world, where the cycles of growth and rest, activity and hibernation create a delicate balance that is crucial for survival. Just as plants and animals hibernate or slow down in winter, we, too, need intentional times of rest and reflection in our lives. These breaks allow us to integrate experiences, comprehend our journeys, and replenish our reserves, both physically and mentally. Just like the earth prepares to renew itself with the energetic burst of spring, we must also create space for our own rejuvenation. By embracing the quieter seasons of our lives, we open ourselves up to deeper insights and the potential for renewed creativity and growth, ensuring that we are well-equipped to face the coming challenges and opportunities. Being mindful of these cycles not only fosters resilience but also helps us appreciate the beauty in the stillness, allowing for a more harmonious alignment with nature’s rhythms.

The winter season in the Northern Hemisphere provides a tangible backdrop for this philosophy. Short days and long nights encourage us to slow down, spend more time indoors, and enjoy the stillness that envelops us in this chilly time of year. As we settle into our homes with cozy blankets and warm drinks, the stark beauty of winter beckons us to embrace solitude and reflection. These conditions are not only physical but also metaphorical, inviting us to pause and listen to our inner thoughts. Winter symbolises the moments of solitude and introspection in life, where growth takes place below the surface, often unseen and unappreciated. Just as the earth replenishes its resources in winter, we too can find renewal in silence, allowing ourselves the space to meditate on our goals and aspirations. This period of hibernation encourages us to shed the noise of the outside world and seek clarity, reminding us that, just like the dormant seeds waiting to bloom, we too are capable of profound transformation when we allow ourselves the time to rest and reflect.

Meditation and wintering share a deep connection because they emphasise solitude, stillness, and awareness of the present moment. Both practises encourage us to pause, reflect, and reconnect with ourselves in a meaningful way, especially during times of change or uncertainty. In a world that emphasises constant activity and relentless productivity, this can feel counter-intuitive or even uncomfortable for many. However, embracing stillness becomes not just a respite but a powerful act of self-care, allowing us to recharge our minds and bodies. Engaging in these practices can lead to a deeper understanding of our thoughts and emotions, fostering resilience and clarity. Ultimately, incorporating moments of stillness and self-reflection into our daily lives can bring about a profound sense of peace and grounding, reminding us of the value of taking time for ourselves.

Meditation teaches us to accept our thoughts and feelings without judgement, encouraging a mindset of openness and self-compassion. In the same way, winter stillness invites us to accept the challenges and dark moments of life as a natural part of its cycle, fostering a deeper appreciation for the contrasting seasons we experience. Acknowledging difficult emotions — sadness, frustration, or disappointment — does not mean that we dwell on them endlessly. Instead, it means giving them space and understanding that, like winter, they are temporary visitors in our emotional landscape. This practice fosters resilience and a deeper sense of peace, allowing us to better navigate the complexities of our inner lives and embrace the beauty that can arise even amidst adversity. By cultivating this awareness, we learn to find a delicate balance between experiencing our emotions fully and releasing them, ultimately leading to personal growth and a renewed sense of hope.

Wintering isn’t just about introspection, but also about taking practical steps to create a supportive environment that nurtures our well-being during the colder months. Setting boundaries is one such crucial step that allows us to reclaim our energy and focus. Winter is often a season filled with social gatherings and festivities, which may bring us joy and connection, but can also drain our energy more than usual, leaving us feeling overwhelmed. Thus, wintering means that we learn to say no when we need to, embracing the importance of prioritizing our personal wellness over societal expectations. It encourages us to put rest before commitment, ensuring we have the stamina to engage meaningfully when we choose to. Additionally, it involves recognising the limits of our social batteries, enabling us to engage fully in the moments that truly matter, fostering deeper connections while maintaining our inner peace. By embracing this mindful approach, we can create a winter experience that is both invigorating and restorative.

In our increasingly connected world, wintering might also mean stepping back from digital distractions, allowing ourselves to reconnect with our inner selves. Social media, for example, can consume valuable time and energy, often leaving us feeling drained and overwhelmed. A digital detox — even if only for an afternoon — can create the necessary space for real calm and reflection, helping us to regain a sense of balance in our lives. Silence, both literally and figuratively, becomes a valuable tool in this process, offering a sanctuary away from the incessant noise of notifications and digital alerts. Switching off notifications, avoiding the constant media frenzy, and simply sitting in silence can have a profound rejuvenating effect on our mental and emotional well-being. Engaging in such moments of tranquility can inspire creativity, foster deeper connections with our surroundings, and enhance our ability to be present, ultimately enriching our overall quality of life.

One of the most powerful ways to embrace wintering is to create a physical and emotional space for it. This can be as simple as setting up a cosy corner in your home— with a blanket, a candle or a favourite poetry book. Such a space becomes a sanctuary that invites you to pause and recharge, allowing you to escape the frenetic pace of everyday life. You might choose to adorn it with soft cushions and gentle lighting, crafting an atmosphere that feels nurturing and safe. Surrounding yourself with comforting scents or calming music can further enhance this retreat, making it a perfect spot for reflection and creativity. It’s a tangible reminder of how important it is to look after yourself, serving as an invitation to slow down, breathe deeply, and connect with your inner self during the chilly months.

This practise can also extend to activities that ground you, allowing for deeper reflection and personal growth. Journaling, for instance, serves as a powerful tool for self-discovery, enabling you to articulate thoughts and feelings that may otherwise remain unexamined. Reading opens up new worlds and perspectives, fostering a sense of empathy and understanding that connects you to the broader human experience. Engaging in creative hobbies, whether it’s painting, knitting, or playing an instrument, encourages a flow state that can bring immense joy and satisfaction. These activities do not require external productivity, but instead promote an inner fullness — a sense of completeness within yourself. By dedicating time to these pursuits, you cultivate a sanctuary for your mind and spirit, enriching your overall well-being and nurturing your connection to your inner self.

Nature is a powerful reminder of the value of wintering. During winter, plants conserve energy, drawing their resources inward to prepare for future growth and resilience. This period of apparent dormancy, often mistaken for inactivity, is essential for the vibrant renewal that follows in spring. It is during this time that deep roots establish and energy reserves are replenished, paving the way for robust blooming and flourishing when the warmth returns. Just as the flora embraces this sacred season of stillness, we too must take the time to rest and reflect amidst our busy lives. Prioritising moments of pause can foster introspection and rejuvenation, enabling us to thrive in the seasons to come. By embracing our own cycles of rest, we can emerge not only renewed but also prepared to tackle the challenges and opportunities that await us in the brighter days ahead.

Wintering does not mean permanently withdrawing or isolating ourselves. Just as winter gives way to spring, the times of stillness prepare us for the bold, outward-facing energy of the more active phases of life. In fact, these moments of reflection and introspection can often lead us to a deeper understanding of ourselves and our surroundings. It is a rhythm, not a destination — a way to ensure balance and sustainability in the way we deal with the demands of modern life. During these quiet periods, we cultivate inner strength and resilience, allowing us to emerge revitalised and with renewed purpose when the seasons change. Embracing the cyclical nature of life enhances our ability to navigate transitions, fostering a sense of harmony that can guide us through both the highs and lows we encounter along our journey.

Wintering teaches us valuable lessons about acceptance, resilience, and the cyclical nature of life. When we consciously apply this practice, we can approach challenges with greater clarity and calm, allowing us to cultivate a sense of inner peace amidst turmoil. It encourages us to see difficulties not as obstacles, but as opportunities for growth and transformation, inviting us to reflect on our experiences and learn from them. By embracing this mindset, we not only strengthen our ability to endure hardships but also foster a deeper connection to ourselves and the natural world around us, understanding that just as winter gives way to spring, so too will our struggles lead us to renewal and new beginnings.

Furthermore, wintering invites us to reflect on the general rhythms of our lives, calling attention to the cyclical nature of existence. It challenges the relentless pace of modern productivity, which often prioritises output over well-being, and offers an alternative based on balance and self-knowledge. This introspective period allows us to pause, encouraging a deeper connection with our inner selves and fostering gratitude for the simple joys often overlooked in our daily rush. This shift in perspective can have profound effects, not only on our mental and physical health, but also on how we interact with the world around us, fostering more meaningful relationships and a greater appreciation for the natural rhythms of life. By embracing the quietude of winter, we can emerge with renewed clarity and purpose, ready to face the challenges ahead.

As the year draws to a close, think about how you can welcome winter into your own life in a more profound way. What practices or habits might help you to calm down and renew yourself during this often reflective season? Whether through meditation, creating a personal sanctuary filled with comforting elements, or setting healthy boundaries with those around you, there are countless ways to incorporate this philosophy into your everyday life. Consider indulging in warm, soothing drinks that evoke the essence of winter, or perhaps taking long, leisurely walks in nature to appreciate the beauty of the season. Embrace the idea of slowing down, allowing yourself time to enjoy cozy evenings with a good book or fruitful conversations with loved ones, fostering a sense of peace and restoration as you prepare for the new year ahead.

Wintering is a gift we give ourselves — a time to pause, reflect, and gather strength for what lies ahead. It is a reminder that we too, like nature, are part of a greater rhythm, flowing through cycles of rest and renewal. In this season of stillness, we can embrace the quiet moments that allow us to reconnect with our inner selves and assess our journeys. By tuning into this rhythm, we can move through the seasons of life with grace and resilience, cultivating a deeper sense of purpose that serves us well beyond the winter months. As we navigate the challenges and opportunities that arise, we learn to cherish the lessons that both the struggle and serenity bring, guiding us toward a more profound understanding of our place in the tapestry of existence.

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If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.

Embracing Presence: A Path to Mindfulness and Fulfilment

Posted on by Allan Johnson in compassion, mindfulness, Observations

Have you ever had the feeling that life is passing you by? As if you were constantly stuck in the past or worried about the future? What if the real key to happiness and fulfilment lies in something as simple as connecting with the present moment and being fully present? Many spiritual and mindfulness practises emphasise the importance of living in the now, as this can help to reduce stress and anxiety, increase appreciation for the simple pleasures of life and improve overall wellbeing. By cultivating a sense of mindfulness and focussing our attention on the present, we can experience a greater sense of peace and contentment, allowing us to make the most of each moment as it unfolds.

When we talk about presence, we mean the opposite of being in the future or in the past. Much of our waking life is dominated by our worries about the past and our fears about the future. What gets lost in between is the present moment. Dwelling on the past often leads to regret, while worrying about the future often leads to anxiety. It is important to realise that living in the present does not mean ignoring the lessons of the past or neglecting the future. Rather, it is about finding a balance between learning from the experiences of the past and carefully preparing for what is to come while fully enjoying the beauty and possibilities of the present. This mindset can lead to a deep sense of gratitude, mindfulness and a deeper connection with the world around us.

The present moment is the only time we have control over. We have no control over the past and we cannot fully control the future — although we can influence it through our actions in the present. Therefore, the present is the most valuable and important time to focus on. When we are fully in the present, we can make the most of every experience, connect more deeply with others and appreciate the beauty that surrounds us. When we focus on the present, we can also better manage our thoughts and emotions, leading to a greater sense of inner peace and contentment. When we embrace the present moment, we can make conscious choices and take intentional action to shape our future in a way that aligns with our values and goals.

Writer and Zen practitioner Natalie Goldberg sums up the essence of presence beautifully with her quote: ‘Every moment is enormous, and it’s all we have.’ We rarely think about the fact that all that really exists is this one moment of awareness. This quote from Goldberg captures the true essence of presence and why it is so important. Presence allows us to appreciate each moment as it unfolds and to fully engage with the richness of our experience and the interconnectedness of all things. When we embrace presence, we can also enjoy the beauty of simple things and feel gratitude for the ordinary, developing a deeper sense of fulfilment and satisfaction in our daily lives. When we embrace the practise of presence, we become attuned to our surroundings and develop a greater sense of empathy and understanding for others. It also provides us with the clarity to make conscious choices and respond thoughtfully to the ebbs and flows of life, rather than being consumed by worries about the future or regrets about the past. In essence, presence is not just a state of being, but a gateway to a more mindful, purposeful and enriched existence.

Imagine spending time with a close friend or loved one, knowing that this may be the last time you will see them face-to-face. How would your behaviour change in this conversation? If you knew this was your last conversation, your attention to every detail and nuance in the moment would increase. This increased attention is a new form of presence where every detail and nuance is noticed, appreciated and valued. You may find that you enjoy the way their eyes sparkle when they smile or the tone of their laughter. Every gesture and expression becomes precious and imprinted in your memory with unrivalled clarity. The words exchanged carry a weight that transcends the ordinary and takes on an almost tangible meaning. In this state of heightened presence, time seems to slow down, allowing you to savour and appreciate every moment. The shared experiences, the dreams and the unspoken realisations are distilled into a precious essence and form a tapestry of memories that will endure beyond the boundaries of time.

A very good friend of mine, who later became an important artist, told me something that has stayed with me since we were teenagers. She said, ‘whenever something really special happens in your life, stop for a moment and recognise it.’ This simple practise of taking a moment and saying, ‘this is a really special moment, a really special time,’ is something I still do regularly. Anchoring the uniqueness of the present moment in my consciousness is a powerful practise. Reflecting on the individual details of the experience, the emotions felt and the impact of the moment has allowed me to cultivate gratitude and deep appreciation for the richness of life. It is fascinating how these small pauses can add depth and meaning to our daily lives and fill it with a sense of wonder and joy. Each time I engage in this practise, I find myself embracing the beauty of the present moment and understanding the significance of these unique experiences that form the tapestry of my life.

When we talk about the present, past and future in English, we engage in a complex interplay of linguistic constructions that profoundly affect our understanding of time. Unlike some other languages, English does not have a true future tense. Instead, we rely on auxiliary verbs and other linguistic devices to convey actions or events that have not yet occurred. This approach not only reflects the flexibility and adaptability of the English language, but also emphasises the intricate relationship between language and temporal perception. Think of phrases like ‘I will go to the store later today’ or ‘I am meeting my friends for dinner tonight.’ Through these expressions, we manifest a cognitive shift towards prospective thinking by subtly directing our awareness towards future events. This linguistic nuance embedded in our everyday communication plays an important role in the way we conceptualise time. It often causes us to anticipate and plan for the future rather than fully engaging with the present moment.

Poets have long been fascinated by the role of language in shaping our understanding of time. They seek to capture the fleeting moments and evoke deep emotions with their words. One such tradition that has been particularly successful in this endeavour is the haiku, a poetic form that beautifully captures the essence of the present moment. Originating in Japan, haiku are revered for their concise and evocative style, often depicting scenes from nature or daily life in just a few lines. This form of poetry emphasises simplicity, brevity and mindfulness and encourages both the poet and the reader to appreciate the subtle beauty of the here and now. Influenced by Zen Buddhism, the haiku form emphasises that being fully aware and present in each moment is not only an artistic endeavour, but also a deeply spiritual practise. Zen philosophy teaches that the present moment is the only reality we truly have, and it exhorts us to let go of distractions, judgements and worries and instead embrace the fullness of each passing moment. By encouraging us to look inward, observe without judgement and immerse ourselves fully in the present, haiku poetry offers a powerful reflection of Zen philosophy and challenges us to cultivate a heightened awareness of the world around us.

How often do we assume that we will only be happy if something happens in the future? Phrases like ‘I wish I had…’ or ‘I will be happy if…’ postpone the possibility of happiness and joy to an indefinite point in the future. Instead of focusing only on the future, we should transform our hopes and dreams for tomorrow into something like ‘I am grateful for’ and ‘I am content now’. By shifting our mindset to gratitude and contentment, we can find happiness in the present moment instead of always waiting for a future event. By returning to the present in each moment, we are not shirking responsibility for the future, but fully embracing it and enriching our lives in every moment, especially the moment we actually have control over. Gratitude and contentment in the present allows us to live a more fulfilling life, appreciating the beauty of each moment and finding joy in everyday experiences.

By remembering that the past is gone and the future is to come, we can focus on the present moment and our awareness of it. This practise allows us to cultivate a sense of mindfulness and appreciate the beauty of each moment. When we embrace the present moment, we can savour the small pleasures of life, be it the warmth of the sun on our skin, the laughter of a loved one or the stillness of nature. By being fully present in our lives, we can also deepen our connections with others, build meaningful relationships and enrich the tapestry of our existence. Let’s continue our journey to live more in the present and appreciate the richness this brings to our lives and the lives of those around us.

Subscribe to my free newsletter for more tools, guided meditations, and productivity insights.

If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.

The Spiritual Paradox: Happiness in the Present and Vision for the Future

Posted on by Allan Johnson in Observations

In The Paradox of Intention, Marvin Shaw writes about the challenges of maintaining happiness in the present moment while sustaining a vision for a better future. As Shaw notes, this spiritual paradox underlies many spiritual and philosophical traditions, including Stoicism, Taoism, and psychotherapy. After practicing things like yoga meditation for some time, one begins to recognise a paradox: these spiritual practices help us to realise the value of the present moment, even though we know that we also want to keep growing in the future.

We often experience this paradox when we are still very attached to our own ideas of how we would like the future to be and continue to subtly resist the idea that the ‘now’ will provide us with everything we need. For many people, this resistance leads to a deep concern that by seeing the present moment as perfect and complete, they will lose motivation to move forward and, even worse, lose sight of what a better future could look like for themselves and those around them.

We can begin to recognise this resistance within ourselves by noticing that we tend to talk ourselves out of feeling like we are on the right track. We may feel we are going in a good direction and then our inner critics swoops in with a misguided attempt to protect us from disappointment in the future. 

But what happens when we learn to hold on to the simultaneous truth that everything is perfect and that everything can also get better? 

The practise of non-attachment does not mean that we should not value the future; it means that we should not become overly attached to it. We need to learn to value the present moment, even though we should absolutely hope that we will continue to grow and change in the future. This all sounds difficult because it is. Many of our motivations and thoughts come from conditioning and past experiences. However, when we become aware of our inner experiences, we can begin to recognise them for what they are before our conditioning and past experiences have had a chance to take hold.

When we are aware of the spiritual paradox – that everything is perfect and that everything can be better – we can begin to give space to the desire for growth and change, giving value to the present moment as the perfect time for development and change. 

Our deep desire to grow and evolve can sometimes become a strong attachment to the future and an obstacle to living in the present moment. The future is not a fixed quantity or constant. It is constantly evolving and therefore can only emerge through our actions in the present and our connection to the ‘now’. We can begin to develop a more secure attachment to ourselves by reflecting on the following questions:

  • Why do I find it difficult to acknowledge the present moment as perfect while maintaining a desire to continue to grow?
  • To what extent do I lack confidence in my ability to continue to grow and change?
  • How do I experience my desire to keep growing and changing?
  • In what ways are my desires and needs different in the present than in the future?
  • In what ways am I averse to the present moment?
  • How do I experience my vulnerability when I am alone?
  • What are some examples of my resistance to the present moment?

The spiritual practice of non-attachment can help us realise that the perfect time for development and change is right now. It is not that we will have the answers, but that we are in the present moment experiencing change, learning and improving. Non-attachment means that we are able to be at peace with life even when we do not get what we want. 

By appreciating the present moment, we can realise that we often try to reconstruct the past so that we can feel better in the present. It is possible to develop a new view of the world that is more real and true. We can allow ourselves to see things as they are without having to see them as they should be or as we think they should look.

Download your free 21-day course in The Path of Mindfulness. In this life-changing 21-day mindfulness journey, Dr Allan Kilner-Johnson guides you through a series of self-guided mindfulness exercises and shows you how and when to bring mindfulness into your daily life.