This morning, as I was rushing to an appointment, two geese flew overhead. For a moment, I stopped thinking about how I’d overslept and how long it would take me to arrive at my appointment and watched them. I noticed their slow but deliberate flight, how unbothered they seemed by the busy traffic of Toronto’s Yonge Street, as they flew over a high rise and off into their day. Even as I write this, I am still calm.
Like many of us, I don’t practice mindfulness as much as I should, particularly given the research behind its efficacy for treating stress, anxiety, and depression. However, as winter loosens its grip and the first hints of warmth return to the air, spring is offering me more than a seasonal change—it offers an invitation. The invitation is simple: slow down, notice, and begin again.
Mindfulness, at its core, is the practice of paying attention to the present moment with openness and curiosity. Few times of year make that practice feel as natural as the start of spring. (It’s worth noting that many places have not experienced early spring yet, and as I write this, there is talk of snow next week, but for now, I shall bask in the idea that spring is upon me).
Something is shifting after a long, cold, dark winter, particularly following the time change. Spring is slowly unfolding, and mindfulness invites us to unfold with it.
Noticing the Small Signs
The early days of spring are so hopeful – the smell of a warmer breeze, the sound of birds singing, the sight of snowbanks shrinking – if we let ourselves see them. These small signals often pass unnoticed if we remain in our usual rhythm of rushing and planning.
A mindful approach asks us to pause long enough to observe these details. I’ve started to open my window in the morning to allow my two kitties to sit at our windowsill to watch the squirrels prance on our lawn. I try to sit without my phone for at least a few minutes. These moments anchor me in the present rather than pull me into my head and the constant distraction of what’s next.
Letting Go of Winter
Winter often carries a heaviness—both physically and mentally. The shorter days and colder weather can make us retreat inward. Those of us with PMDD and/or ADHD often notice the darker months to be even more difficult. Some of us suffer from Seasonal Affective Disorder (SAD), making it even more troublesome.
Spring offers a natural moment to release some of that accumulated weight.
Mindfulness helps with this transition. Instead of forcing change or setting rigid expectations for productivity and renewal, we can simply observe what feels ready to shift. What habits feel stale? What thoughts have been lingering longer than they need to?
Beginning Again
One of the most powerful ideas in mindfulness is the concept of “beginner’s mind”—approaching each moment as if it were new. Spring embodies this idea perfectly. Every year, the world starts again. Not the same as before, but full of possibility.
This season reminds us that renewal doesn’t require a dramatic reset. It can begin with something as small as a breath, a walk, or a moment of noticing sunlight on a window.
The start of spring is not just a change in weather. It’s a quiet reminder that growth often begins beneath the surface—and that with a little attention, we can grow alongside it.
So as the days lengthen and the first flowers appear, consider giving yourself the same patience nature gives the season: the space to awaken slowly, the time to notice, and the permission to begin again.
About Impart Therapy and Nadine Evans
Nadine Evans is a Registered Psychotherapist and Practice Owner of Impart Therapy, a virtual practice dedicated to providing accessible psychotherapy services, including support for PMDD, ADHD, anxiety, depression, grief, stress, and life transitions.