As the longest night of the year, the winter solstice marks a profound moment of stillness in nature — a pause before the gradual return of the sun’s light. In Traditional Chinese Medicine (TCM), this time is deeply connected to the water element, which governs the kidneys and bladder and embodies the qualities of rest, reflection, and renewal.

Winter is a time for conserving energy and nourishing the body deeply. Just as nature withdraws inward, we are invited to slow down and embrace the quiet. The solstice is an opportunity to honor the darkness, reflect on the year past, and set intentions as we prepare for the light to grow.

In TCM, winter is the season of yin energy— cool, dark, and introspective. The kidneys, as the root of vitality, are emphasized during this time. When we nourish the kidneys, we strengthen our foundation for the months ahead. This means prioritizing rest, warmth, and foods that support our energy reserves.

Practices like qigong, meditation, and slow, mindful movement align beautifully with this season. These activities help harmonize the body’s energy while encouraging a sense of inner stillness and clarity — much like the solstice itself.

rituals for the winter solstice

1. LIGHT A CANDLE: honor the return of the sun’s light with a simple candlelit ritual. Take a moment to reflect on your year, what you’re letting go of, and what you’re welcoming. Alysia Mazzella’s beeswax candles are our favorites.

2. NOURISH WITH FOOD: prepare a warming, mineral-rich soup or congee with seasonal ingredients like ginger, black sesame, and mushrooms to support kidney energy.

3. REST DEEPLY: give yourself permission to sleep in, take a nap, or simply be still. The kidneys thrive when we embrace rest.

4. CONNECT WITH WATER: take a warm bath with mineral salts or simply listen to the sound of flowing water. This helps attune you to the water element and its restorative qualities.

foods to support the season

Winter calls for warming, grounding, and deeply nourishing foods. Incorporate ingredients like:

• BLACK SESAME SEEDS: tonify kidney essence

• WALNUTS: support kidney and brain function

• MISO + SEAWEED: rich in minerals to replenish the body

• BONE BROTH: deeply nourishing and warming

• GINGER + CINNAMON: to circulate warmth and dispel cold

Eating seasonally and mindfully keeps us attuned to the rhythms of winter, ensuring we’re well-prepared for the year ahead.

The winter solstice invites us to embrace the beauty of the dark— to rest, reflect, and trust in the cycles of nature. It’s a reminder that stillness is not stagnation but a necessary part of renewal. Take this time to nurture yourself deeply and plant the seeds for what you want to grow in the seasons to come.

xx Dr. Sam