Tending The Winter Soma
Welcoming the Long Dark
As the days narrow and the light recedes, I feel the nervous system respond before the mind does. Breath shortens. Energy pulls inward. There is a quiet bracing — subtle, almost imperceptible — as the body prepares for cold, darkness, and stillness.
Winter asks something different of us.
For many, this season brings fatigue, low mood, restlessness, or a sense of disorientation. Not because anything is wrong, but because the pace and texture of life change while expectations often do not. The nervous system, sensitive to light and rhythm, feels this discrepancy keenly.
I’ve come to think of winter not as a time to push for rest, but as a time to actively tend it.
Herbal support for the long dark
In winter, I reach for herbs that offer steadiness, warmth, and gentle reassurance to the nervous system — plants that do not overstimulate or sedate, but support continuity and nourishment.
A simple blend I return to again and again includes:
Lemon Balm — uplifting without agitation, offering brightness when days feel heavy
Tulsi (Holy Basil) — supporting resilience and adaptability through ongoing stress
Oatstraw — deeply nourishing to the nervous system, especially during depletion
Chamomile — softening tension and inviting the body toward rest
Rose — offering gentle emotional holding and warmth to the heart
Taken warm, once or twice a day, this kind of blend becomes less of a remedy and more of a companion — a signal to the body that it is being cared for consistently.
In the evenings, I often shift toward herbs that support release and sleep:
Skullcap for mental looping and nervous exhaustion
Passionflower for quieting the edges of anxiety
Cinnamon or Ginger, just a touch, to bring warmth back into the body
The ritual matters as much as the plants themselves. Brewing slowly. Holding the cup. Letting the body feel heat return to the hands.
Somatic rituals for winter regulation
Winter somatic practice does not need to be elaborate. In fact, simplicity is regulating.
A few practices I often return to and share:
Weighted warmth: a blanket, shawl, or hand on the belly while breathing slowly into the lower ribs
Orienting to safety: letting the eyes gently scan the room, naming what feels neutral or comforting
Seasonal pacing: allowing mornings to be slower, evenings to be earlier, transitions to be gentler
Repetitive gestures: the same cup, the same chair, the same time of day — predictability soothes
These are not techniques to master. They are ways of reminding the nervous system that it is allowed to conserve energy, that vigilance is not required.
A seasonal invitation
Winter does not ask us to disappear. It asks us to listen differently.
To soften timelines.
To reduce stimulation.
To trust that rest is not stagnation, but preparation.
If you feel slower, quieter, or more inward during this season, nothing is wrong. This is the body responding wisely to the world as it is.
Let winter teach you how to tend what is essential.
Mantra for the season:
I move at the pace of the dark,
trusting rest to carry me toward light.
