One Minute Each Morning: A Winter Invitation to Begin Again

I woke up this morning with a renewed perspective about winter after last night's Now Spiral Up sister circle. The theme was inspired by winter solstice. I felt inspired to head to Maroubra Beach to witness the sun rise, followed by a run along the cliffs to Coogee, and then breakfast and coffee at a little café. As I sat there, warm drink in hand, I reflected on the circle. One part in particular kept circling in my thoughts — the meditation we shared at the end of circle.

That quiet moment reminded me just how powerful a regular meditation practice can be — especially in the colder, slower months. If you haven’t already begun one, I want to gently encourage you to start. And if it feels overwhelming or unfamiliar, know this: it doesn’t need to be long or complicated. You can begin with just one minute.

Let me share what’s worked for me.

My Winter Morning Ritual

On my bedside table, I keep a small candle and a lighter. Each morning, after waking and visiting the bathroom, I return to my bed and sit on my pillow. I light the candle, close my eyes, and drop into meditation. It’s become a rhythm — a habit so strong that I carry it with me wherever I go. Whether I’m travelling, camping in my van, or at home in the bush, it’s how I begin each day.

This early morning state — where you're still slightly dreamy and not fully “online” — is actually ideal for meditation. Your brainwaves are slower, your mind more open. You’re already quiet inside.

How to Begin Your Practice

If you’re new to meditation, start gently. There’s no need for perfection — only presence. Here’s a simple guide:

1. Body scan
Close your eyes and feel into your body.
Notice tension, tightness, tingles or even numbness.
Feel the weight of your body resting, the way your clothes touch your skin, and the coolness of air on any exposed parts.

2. Find your breath
Bring your awareness to one part of your body that moves with the breath — maybe your chest, your belly, or the air at your nostrils.
Follow one inhale all the way in… pause… then follow the exhale all the way out.
Repeat for one minute.

Set a timer. That’s all you need to do to begin.
Do it every morning for a week.
Then increase to two minutes the next week.
Then three… and so on.

You’ll know it’s working not because your mind is completely still, but because you begin to notice when it wanders — and you gently bring it back. That’s the practice. That’s the power.

A Daily Reset

When your minute is up, take a breath and ask yourself:

• What do I want to bring into the day?

• How do I want to feel when the day is done?

Set a quiet intention, then gently blow out the candle.

This moment becomes your reset — a soft, sacred pause before the world comes rushing in.

Build It Now, Carry It Forward

Winter gives us the gift of slowness. If you can build your practice now — while the world is quiet — it will be there for you when life speeds up again. When spring and summer bring more movement, more doing, you’ll already have this tool in your pocket: a way to stay grounded, centred, and calm.

The truth is, our minds are rarely in the present. They rush toward the future or loop back into the past. But your breath and your body? They’re always here — now.

By aligning your breath, your body, and your mind, you gently bring yourself back home.

So start with just one minute.

Begin again.