Embracing Mindfulness in Vancouver’s Winter Months

Author and Registered Clinical Counsellor Shawna Dash, talks us through finding opportunities to ground ourselves in the winter months.

The start of 2025 gifted us some breathtaking sunsets, but now, as we move through March, the forecast is heavy with rain, mist, and the long stretch of grey skies Vancouver is known for. Winter, in its quiet persistence, can bring a natural slowing-down—shorter days, colder air, and a pull inward. While this season invites moments of coziness, it can also bring fatigue, stress, and a sense of disconnection.

At Nimble Counselling, we believe that just like nature, we, too, go through cycles of rest and renewal. Rather than resisting the season, winter can be an opportunity to turn inward, reconnect with ourselves, and deepen our awareness. One of the simplest ways to do this is by engaging with the world through our five senses—using what’s already present to ground ourselves and find small moments of peace.

Here are two mindfulness practices to help you stay anchored as the city slows and the rain continues to fall.

1. Mindful Breathing with Vancouver’s Crisp Winter Air

Your breath is a built-in grounding tool—one that shifts with the seasons. The cold air of winter has a distinct sharpness, a quality that makes each inhale and exhale more noticeable.

Try this simple practice:

• Step outside, whether it’s onto your balcony, the Seawall, or a quiet spot like Pacific Spirit Park.

• Close your eyes and take a deep breath in through your nose. Notice the cool air moving in, the way it tingles inside your nostrils and expands into your lungs.

• As you exhale through your mouth, feel the contrast, the warmth of your breath against the crispness of the season.

• Pay attention to the air against your skin. How does the cold feel on your face, your hands, or the tip of your nose? What do you notice in your body as you take this in?

• Stay here for a few breaths, simply noticing.

By bringing awareness to something as simple as breathing, you remind yourself that you are here, in this moment—alive, present, and connected.

2. Listening to the Sounds of a Rainy City

Vancouver’s winter soundtrack is unmistakable, the rhythmic patter of rain against windows, the hush of waves rolling along English Bay, the occasional raven calling from a Douglas fir in Stanley Park. Tuning into these sounds can be a powerful way to practice mindfulness, grounding yourself in what is happening right now.

Try this:

• Find a quiet place where you can sit and listen, whether it’s by an open window, along the wooded trails of the North Shore, or tucked inside a cozy café with the hum of conversations around you.

• Close your eyes and take a few slow breaths, letting yourself settle.

• Begin to notice the sounds around you. The steady rhythm of raindrops? A distant car passing on wet pavement? Someone’s boots crunching through frost-covered leaves?

• Instead of labeling or judging the sounds, just listen. Let them come and go, one by one.

• If your mind drifts, gently return to the act of listening.

This practice is a reminder that even in the heart of winter, the world is alive with movement and sound. Tuning into it allows us to pause, reconnect, and let go of mental clutter.

Finding Stillness in a Season of Motion

Winter in Vancouver is unique—its quiet beauty can feel both isolating and deeply peaceful. Whether you're taking a rainy walk through Queen Elizabeth Park, watching the mist roll over the Burrard Inlet, or simply sipping a warm drink by a window, these small moments of mindfulness can shift the way you experience the season.

Mindfulness isn’t about escaping the grey days—it’s about being present within them. Your breath, your senses, and the world around you are all invitations to slow down, take notice, and settle into the here and now.

So, take a deep breath, listen to the rain, and remember—you are part of the season, just as much as the evergreens, the ocean, and the shifting sky.

Supporting Your Well-Being Through the Winter

Mindfulness can be a powerful tool for navigating the slower, quieter months—but you don’t have to do it alone. Sometimes, despite our best efforts, winter can bring feelings of heaviness, stress, or disconnection. If you're finding it difficult to stay grounded, counselling can provide a supportive space to explore these challenges and reconnect with yourself.

At Nimble Counselling, we’re here to help you move through the season with more ease and intention. Our therapists can support you in developing mindfulness practices, managing seasonal shifts, and finding strategies to cultivate balance in your daily life. Whether you're navigating anxiety, burnout, grief, or simply looking for a space to deepen your self-awareness, we’re here to walk alongside you.

Not sure where to start? Use our Match with a Therapist tool to find a counsellor who aligns with your needs and goals. Because finding the right support shouldn't feel overwhelming.

Take the next step toward feeling more present, more at ease, and more connected.