My name is Tess Joel-Arson,
And this is a short mindfulness practice designed to help you pause,
Connect with the beauty of autumn,
And reset your nervous system.
By tuning in to the season through your senses,
You'll gently shift out of stress and into presence,
Grounding your body,
Calming your mind,
And inviting balance as we move into this new season.
Find a comfortable place,
Either outdoors or by a window where you connect with the natural world.
Allow yourself to sit or stand with ease,
Spine long but not rigid.
Either close your eyes or soften your gaze for a moment,
And take a slow,
Deep breath in,
And a long,
Gentle breath out.
Notice the simple rhythm of breathing,
Grounding you in the present.
Now I invite you to gently open your eyes and bring your awareness to the season around you.
Notice the colors of autumn,
The shifting leaves,
The soft or golden light,
The way shadows fall differently this time of year.
Allow your eyes to take it all in without judgment,
Simply observing.
Then listen closely.
Perhaps you hear leaves rustling,
Birds calling,
Or the hush of wind.
Let the sounds arrive and fade naturally,
Anchoring you to the present.
Feel the air on your skin.
Is it cool,
Crisp,
Or perhaps warming from the sun?
Notice the textures beneath you,
The ground,
Your clothing,
Perhaps a leaf in your hand.
Simply observing.
Then inhale the earthy sense of autumn,
Fallen leaves,
Damp soil,
Perhaps wood smoke,
Or the freshness of the changing air.
Notice whatever scents arrive to your awareness.
And then if you wish,
Imagine the grounding tastes of the season,
Warm spices,
Perhaps roasted squash,
Or a sip of herbal tea.
As you take in these sensory impressions,
Notice how your body feels.
Perhaps observing your nervous system beginning to settle as you anchor into the rhythm of the natural world.
Now take a final slow breath in and out.
This breath of gratitude for this new season,
For the change,
And the chance to reset just as nature does.
And when you're ready,
Gently return to your day,
Carrying the sense of balance with you.
Take this sense of balance and calm as you move through the rest of your day,
Week,
And season,
Remembering that just like the seasons,
You too can reset.
You too can begin again at any moment.
Thank you so much for practicing with me.
And may this autumn bring you steadiness and renewal.
