How to Welcome Winter While Living With Pelvic Pain
As we move closer to winter, many of us may already be feeling a little less energetic.
Last year, I read the book How to Winter: Harness Your Mindset to Thrive on Cold, Dark, or Difficult Days, and it inspired this month's Pelvic Relief Bingo Card (a free resource of 24 practices for your pelvis).
Many of us dread winter - the darkness, the cold, the shorter days. But who's to say we can't bring a little whimsy and magic into the colder months so we can feel more alive and connected during this time?
This month's theme is Rest & Replenish: Preparing Your Pelvis for Winter.
And it's all about creating little rituals, habits, and moments of joy that make winter a bit easier, or perhaps something to look forward to.
How Is This Connected to Your Pelvis?
November's Pelvic Relief Bingo Card comes with movement practices to support your pelvis, of course! But this month, we're also diving deeper into nervous system support and making conscious choices that help us feel more grounded, hopeful, and connected to ourselves. Because when you're living with pelvic pain, supporting yourself isn't only about stretching or doing pelvic floor exercises. It's also about how you rest, how you move through your day, and how you create a life that feels supportive to you.
Here are three practices from this month's bingo card to get you started.
Stretch First Thing In the Morning Let's say that tomorrow morning, you take two minutes before getting out of bed to explore a couple of stretches. That could be hugging your knees into your chest and breathe, Happy Baby, supine twists, or any movement that feels good in your body.
The next morning, you remember how good that felt, so you decide to do it again. Perhaps for three minutes this time. And as the month goes by, you might notice that you've created a new little routine for yourself.
Not because you have to stretch every morning, but because you've discovered something that feels supportive.
And that's exactly what I want for you!
Make One Space Come Alive This one was inspired by a conversation I had with my mum. We were talking about making our living spaces come alive.
Using fewer overhead lights and instead bringing in more coziness through little lamps, candles, plants, soft lighting, or perhaps a scent you really enjoy.
Maybe you hang some plants in your bathroom, bring out your favourite blankets, or create a little corner where you love to spend time.
Think about what kind of energy you want your space to have.
A few ideas:
Spa feeling: Soft lighting, candles, calming music, a specific scent.
Winter wonderland: Twinkling lights, cozy blankets, warm drinks.
Forest energy: Plants, earthy colours, natural textures, pine branches.
The idea is to create a space that feels alive to you.
Somewhere you genuinely enjoy being, especially as the days get shorter and we spend more time indoors.
Create Your Winter Joy List What are some things you're looking forward to this winter?
Is there anything specific you love doing during this season?
Rather than focusing on everything we don't like about winter, let's start thinking about what makes this season special.
Make a small (or big!) winter joy list for yourself.
Here are a few things to get your started:
Find your winter drink (mine is peppermint hot chocolate).
Go for a walk with a friend and look at all the Christmas lights.
Spend an afternoon strolling through cute little stores, perhaps with your winter drink in hand.
Practice yoga under a fluffy blanket while wearing fuzzy socks.
Find a book you really enjoy reading.
And remember, your winter joy list doesn't have to be filled with big plans or expensive activities.
Sometimes it's the smallest things that make a season feel special.
A Winter That Supports You
This month's Pelvic Relief Bingo Card is about inviting more coziness into your life and creating rituals or habits that can support you throughout the colder months.
Because living with pelvic pain can be challenging and bring its own fatigue, and sometimes we don't have the energy for one more thing on our to-do list.
But what if supporting yourself didn't always have to feel like another task?
What if it could look like stretching for two minutes in the morning, making your home feel a little more inviting, or having something lovely to look forward to?
This month's card includes 24 practices to support your pelvis and yourself, with a mix of movement, breathwork, nervous system support, and little ways to bring more magic into your everyday life, one square at a time.
Stay radiant,
Penny
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