Fall Mindfulness
Fall is such a busy season. Holidays are coming and going and there are lots of gatherings amongst families and friends. Sunlight decreases in the fall, and rainy, cool weather also makes its way in. All of this crammed into a few short months, can become overwhelming. Even though this time of year can be special, it can bring a lot of stress on your system. Implementing fall mindfulness activities such as deep breathing exercises and nature walks can be a great way to help you fight holiday stress and prepare for the winter season.
What is Mindfulness and Why Does it Help?
Mindfulness is a way of being present in each moment, noticing what you are experiencing—with compassion and without judgment. You can read more about the Benefits of Mindfulness here. Being mindful during a busy season, means that you can be fully present in each moment and engaged with whatever comes at you. This can allow you to savor moments and navigate challenges with greater clarity and compassion.
Fall themed Mindfulness Activities for Adults
Fall is a wonderful time to engage in mindfulness activities to connect to a new beginning of the season and the beauty that fall brings.
Here are some simple fall themed mindfulness practices that are perfect for fall and don’t take a lot of time.
1. Deep Breathing
Deep breathing is very beneficial to increase lung capacity, relax the body and de-stress.
Here are some fun and easy ways to incorporate deep breathing into fall!
- Deep Belly breathing: Also called Diaphragmatic Breathing. Breathing in deeply and filling your belly with air, helps to improve your breathing capacity.
- Counting breaths: A simple way to help focus on your breath, would be to breathe in for a count of 4, and breathe out for a count of 4.
- Nadi Shodhana or Switch Breath: This can be done very simply starting with switching your fingers to begin:
- Using your index fingers, close your left nostril .
- Breathe in through the right side, block your right nostril and exhale left.
- Inhale through the open left side, block and exhale right side
- Continue, always breathing on the open side
- This balances the hemispheres of the brain and is very calming
2. Mindful Walking
Mindful walking is a really great way to be present and mindful while walking. We can use this as an intentional or formal mindfulness practice, being aware of things around you, watching your breath and consciously taking steps. It can also be used as an informal practice, throughout our day, bringing some awareness when you need to travel from point A to point B.
Benefits of Mindful Walking Include:
- Reduced Stress
- Improved Mental Clarity
- Enhanced Focus and Concentration
- Helps increase mood and affect.
- Promotes physical health
- Encourages mindfulness in daily life
- Improves sleep quality
- Provides a sense of connection with nature.
- Helps you appreciate the environment and foster a sense of gratitude
The fall colors are beautiful and the crisp, fresh air feels so good in your lungs. Getting outside and walking can really help us reset our bodies and moods.
3. Gratitude Practice
Using fall as an inspiration, think of one thing you are grateful for in the fall. This could be the trees changing colors, sun or clouds, animals or plants. Or maybe it’s more daylight in the mornings. Taking a moment to think about, or write about what you are grateful for can be impactful on your health and mental load. Gratitude and mindfulness go together hand-in-hand. Expressing gratitude encourages you to focus on the things you are thankful for instead of focusing on what isn’t going your way.
4. Mindful Eating
Being present in the moment, and practicing mindfulness, can also translate to when you are eating. Fall is a busy time of year, and with so many things going on, we may not sit and be present while we eat. Mindful eating practices include limiting or avoiding distractions such as watching TV, scrolling through social media, or eating while moving/standing/driving. When you focus on your chewing and what you are eating, this can allow you to focus all of your senses that are involved in the eating process. Mindfully eating and focusing on what you eat, can also aid in the digestion process. The intention with mindful eating is to savor the moment, the food and encourage full presence in the eating experience. Being mindful and enjoying your meals with family, or at holiday gatherings can help you savor the moment and encourage gratitude as well.
5. Self-Care
Taking time for yourself to implement mindful self-care practices in the fall can help you connect to yourself. Make sure you are getting time to focus on you, even if its just for a few moments at a time. Take the time to read a book, get some exercise, play a board game, or cook a nice meal will help you stay relaxed during this busy season and help you to stay present in the moments that come and fully experience and enjoy them. Take a moment to reflect on what matters to you the most and then make that happen.
I hope your fall is wonderful! I would love to hear how incorporating mindfulness into the fall season went for you. Let me know in the comments!
Check out some of my other ways to be mindful here:
