Self care tips + rituals for autumn 🍂🍁🍃🌗
This post is taken from an earlier piece published in 2011 and is now a transcript of the podcast episode #18, recorded in 2018. Here's a link to listen to the show + get the shownotes
Autumn in Bergen, Norway some time in 2011
Autumn incoming!
Did you catch my post on the equinox?
We’re heading into the darker more introverted seasons. And there’s never been a more important time to tend to our physical, mental, emotional and spiritual wellbeing. So i’m sharing ideas tools, resources, rituals and self care tips to find balance, nourishment and space this season. I really hope they serve you well. Let’s get into it!
Rest
Ahh, our often elusive cousin.
What’s your relationship like with rest lately?
During the autumn, rest for me means working on getting more of it! Not necessarily sleep but that’s vital too. It looks like attempting to uphold a daily meditation practice to help out my energy and stress levels, and avoiding stimulants like coffee and sugar. It doesn’t mean depriving myself of things I want, rather being extra mindful about how i treat myself during these changes.
Of course, my physical yoga practice also shifts to one that offers me more stability. I seek more grounding postures that make me aware of my connection to the earth. Restoratives, nidra, embodiment practices that cultivate ease and softness to create space to rest, do you know what i mean?
It’s a good time to review our relationship with rest. More on that here!
Get tucked in!
Practice with me?
I also take the opportunity to look inside, generating some heat and taking my time to warm up my joints and tissues. And most of all I love a detoxing twist, the perfect metaphor of “finding balance”: releasing and unwinding whilst also opening up potential for new space and reinvigorating my energy.
Winds of change
One of the most symbolic things for me at this time, is really being aware of cycles: that with endings come new opportunities. There are times in our lives to be more outward and conversely to retreat inward. We’re always in this transition of balance, because balance is never still or static. It’s wobbling around and adjusting all the time (check me out in tree pose babes, serious! PS here’s a tutorial on that). And that’s ok.
We don’t need to do it all. Cause we’re already full. Abundant.
We don’t need to feel like we’re behind or missing something. Instead, as we approach this season, we could reflect on what we do have to be grateful for.
Appreciate our achievements.
Eat our pie/cake and be thankful for it.
Wrap up in some kind of cosy knit.
Take those country walks we never got round to in the summer.
Pause on our way somewhere in a rush and remember to slow it down a little.
Watch the squirrels.
Make eye contact with someone (non creepily) and realise we're floating on a ball of earth in the middle of space wearing meat suits, together!
Let it go
It’s also nice to take off some of the layers that are weighing us down, simply because they are heavy. Perhaps there's something we might not be able to resolve IRL, therefore writing it out and releasing it another way might be useful. Or speaking to someone, sharing what’s difficult. If that feels possible and safe for us to do so. And of course, worth it, energy-wise. Reaching out for help when we need it. Changing a pattern that’s not so helpful. Cutting out the stuff that isn't making us feel good. So we can enjoy more of the sweet stuff. Yes!
This is a time for rebalancing after more intense work, turning inwards and becoming more attuned to the changing season. We have a chance to release the past and look forward with more clarity and prepare for the coming winter. Let go and trust. It’s not always easy, but we can make it easier.
Wrap up and stay safe!
Releasing resistance around transitions
Through any transition in life - in this case, summer to autumn, the body can get depleted.
In the summer, our energy peaks and we tend to have more beans. Everything is ripe and in bloom. Then we start to move towards autumn and the weather changes. Wind increases, temperature gets cooler. We see leaves start to release from the trees, and there's a movement towards things dropping back towards the ground to repeat the cycle all over again. Even though things seem to be ending, really, it’s simply a transition.
Our energy also shifts throughout the year (and the months, and the days of course), so it’s important to honour that and our own cycles.
illustration by Naomi Wilkinson
Take care of you
Autumn is drying. Joints get poppy. In Ayurveda, it's the season of the Vata dosha (a dosha is an energy or a type, I go more into that in episode 12 of my podcast here) which is comprised of the elements of wind and space (Ether). At best, Vata is a great creative energy, charged with sparks of expressive brilliance. But if imbalanced, it carries energy that’s quite…. well, all over the place. Unstable. Ungrounded. The physical side effects include insomnia, stiffness, aches, wind (!) and anxiety. Sound familiar?
We’re all comprised of a mix of doshas, but in this season, we might find our Vata increases or dominates. Our immunity can feel compromised as our energy is scattered- autumn tends to be the season where people get a little under the weather. So it can be great to restore the body at this time.
We can benefit from routine, repetition, a consistent rhythm, grounding, being warm and deeply nourishing ourselves. Self care 101.
And if you’re interested in learning more about Ayurveda and finding balance as we transitionin into the autumn season, my updated Take Care of You: Autumn programme might be just up your street! ✨More details below!✨
Rituals
Finding rituals that work for you can be a great way to glide through transitions. They can be anchors that help keep you connected and focussed. For autumn, balance is a common theme, as is letting go.
My rituals change throughout the year but tend to always include oil pulling first thing in the morning then drinking a lot of water afterwards. I’ll take a yoga and meditation practice before or after those things. If it’s a good day, morning pages is also up there, and the most important ritual of all: no email until i’ve made space for some/all of these rituals first!
Here are some other ideas for rituals with an autumn theme:
Getting outside + syncing with nature
Notice the changes and shifts around you. Subtle but a really nice way to stay present during the transition. Stimulate your senses with smells and colours. Take a pad and pen and sketch/write about/scrapbook old leaves. Get creative!
Latest morning ritual: packing a flask and a cafetiere (presskanne) + hot water + tasty leaves + ground coffee + morning pages/reading instruments then head to a place where you can sit for a while and make your brew of choice. Take your creativity and self care practice somewhere that inspires you and have a (budget friendly) space making adventure! ✨🍵☕️📚✒️✨ (taking a cheeky dip in the sea is a particularly luxurious bonus if you are near water!) Extra points: gently staring at the landscape for a while (see previous post), being grateful that opportunity for the extraordinary is available to you any time or place!💫
Light
The contrast of light and dark at this time can be most stark! But this offers a way to practice gently synching with nature and turning inward. I recommend getting light on your face first thing in the morning to boost your mood (plus lots of other health benefits!) and to encourage slowing down and turning in as the sun sets in order to sync with natural light.
I know, work etc. But perhaps it can be done in gentle ways.
Perhaps you’re lucky enough to have a log fire or wood burner to use as the nights draw in. If not, you might have a candle to hand (more on that below), and instead spend the evening “slow living”, watching the fire, keeping computer and tv and phone screens off (or minimised from the blue light- try installing flux if you have Chrome).
Get into the light. illustration by Naomi Wilkison
Candles
It wasn’t until i moved to Norway that i realised how precious light was. I was amazed at how beautiful every house was, decorated with all kinds of lights and stuff in the Autumn/winter period - there’s a name for it too: Koselig - translation: cosy. And it’s just that.
Norwegians celebrate the colder seasons like no other. No grumbles at the rain for you’ll be told, “there’s no such thing as bad weather, just bad clothing”. Instead they make their inside spaces really koselig so it's nicer to be in there. I think that's a good way to go, especially as the nights draw in. And in fact, they do the cooler seasons so well that i made a big old blog post about it called What Norway taught me about surviving winter as well as dedicating an entire podcast episode - episode 2 by the way Norway vs UK The Art of Chill where i share valuable lessons i learned about slowing down to embrace the darker seasons.
I’ve always loved a candle (thanks for that trait, mum!) and having a ceremonious outing to sniff out a plethora of them is a dream ritual. When i have the budget, i’ll treat myself to one.
It’s a really simple way to create your own home ritual celebrating the light and dark cause we need them both.
Another light ritual that's great for releasing stuff is Trataka meditation - essentially watching at a candle flame in a dark room (without blinking very much!). The light from the candle offers a chance for steady focus and the tears are a form of cleansing and releasing.
photo by beaucoupimages.
Gratitude list and letting go
You are full. Complete as you are. Even if your life situation is not ideal right now, there’s still room for appreciation for all that you are and that you have. A gratitude list can be a nice place to start. If it feels especially difficult, try starting small. I like to try this in the evenings at the end of a day and run through the positives, however seemingly insignificant. You’ll soon find your flow.
Then, consider if there’s anything you could use letting go of.
There’s energy in owning stuff and it can be so freeing to give things away. Just like autumn leaves.
💡 Try: writing your own gratitude list followed by another list of what you want to let go of. (This is also a great practice around the full moon!) Add candles and crystals and a Prince-themed puja as you like!
Suggestions of things to let “fall” away
Self sabotage
Your inner critic (let ‘em out the door/window/fire escape)
Negative and unhelpful voices and behaviours
Stuff you don’t need
That dogeared Boyzone poster circa 1996
Grounding stones
Many of you know i’m a fan of getting my crystals out! I realise it’s not for everyone, but for me they are a powerful aid, reminding me that we are all comprised of energy, giving off and receiving all kinds of stuff at any one time. My stones offer a focus for how i want to feel, be it more energised, grounded, protected, cleansed and so on. Here's a good book if you’re interested in more: The Book of Stones by Robert Simmons. Not sponsored!
Oh and here’s some inspo i’ve been collecting via one of my fave Pinterest boards, Vitamins and Minerals! :)
Grounding with essential oils
My go-to concoction for grounding scents includes Frankincense, Clary Sage, Patchouli and Bergamot. Lavender is also great for calming of course. I collect essential oils and use them in all sorts of ways, mixed with other oils, in the bath, in my oil burner (depending on compatibility) and on my yoga mat. Note: always dilute pure essential oils - a good book for usage is this one The Fragrant Pharmacy by Valerie Ann Worwood which i still use and gift after all these years. Again, not sponsored but feel i’m missing a trick here!
Massage
Massage can be a great way to ease out tension. We might find in the mornings that our joints crack - a sign of Vata - so starting your day with some gentle movements can get things flowing again. Try some simple hip/shoulder/wrist circles in different directions. Or see my videos above for ideas! You could also try rubbing or massaging the skin around your elbows, knuckles and knees - and don't leave out the feet! Using warm oil (if it’s appropriate for you) can be a great way to go - i favour almond or sesame (rinse afterwards). Stay moisturised and hydrated!
Pre-bedtime massage is also a nice treat and settles the nervous system. You can also try resting heavy pillows on your thighs for some extra grounding assistance - very relaxing. FYI: i use cushions from Harold (the couch) and that works just fine.
There doesn’t have to be rules around massage, do what feels good. Here's a little video of me demoing how you can use tennis balls for massaging yo-self!
Let go of what is heavy. Become lighter.
Be more effective with where you put your energy. A physical manifestation of that might be having a clearout. I like to revamp my stationary for example (no more grumbles when reaching for that scratchy blotty pen). I also like to transition my rail of clothes ready for autumn koselig: out come the knits, ribbed tops and tights. You don’t need to have a new wardrobe (i’ve been telling myself for years that not being able to afford clothes has benefits too - lol), find the things you love and layer them up to create new looks. Realise there might be some frowns about this somehow implying “How you look is important”, but rather, this is about a feeling. How do your things make you feel? If something isn't feeling great, give it away.
And of course, checking your relationships and where your energy goes is also important. Are you feeling the way you want to feel with the people in your life? Any energy leaks or drains? See to that babes. Unfollow. Block. Ignore. Do what you need to do.
Lifehack: You don't have to be friends with people you don't like. So protect your energy. Aaaaand of course, there is a podcast episode i made for you about that too, in case you need some advice and some support, it’s episode 8 and called Do You Boo, this one’s for the people pleasers. Look after your space. Nurture those you want in your life. Plop them on your gratitude list eh?
Remember who
you are
There’s no getting away from it, we are comprised of, and from nature. We are the stars. The earth. The sea. Space. But sometimes we forget or become distant from it.
I’m always astounded how deeply affected i feel by the moon for example. Or by going to the seafront or up a mountain. For centuries, we humans have found connection to something bigger than ourselves through nature. Whether it simply being, receiving perspective of our place in the landscape/universe, or a spiritual connection. Check out the cool serpent shadow during equinox at Chichen Itza for example.
Whatever your beliefs, nature is a wonderful way to remember yourself. To appreciate and celebrate transition, change and cycles. Autumn is a time when many trees shed their leaves. When hibernation preparations are in action. Things die off and become something else. The energy captured via photosynthesis in the leaves transitions to become nourishing food for the ground. Although autumn isn't as extreme a season as the spicy heat of summer or the often bleak wintertime, it's a colourful, very visible transitional one.
Rise and shine
Going to bed earlier and waking earlier can be a great way to get in tune with the rhythms of autumn. Starting to slow down when the sun starts to set (where possible!) helps us to align more with the season. Of course, in “real life” with “real life jobs and duties”, it's not always possible to meet our primal rhythms, but we might try it subtly. Going to bed earlier is a good place to start, even if it's just by 5 minutes every few days.
By heading to bed a little earlier you might find you can also get up earlier too. Having some space at the start of the day to appreciate the light. A cuppa. A meditation on the space you created for yourself. A walk if time allows. Some dog/cat meetups (IRL or youtube). Slowly ease into your day. It’s different to summer, where we might bound out of bed as the sun bursts through the curtains so give yourself space to take your time!
Perhaps a yoga practice might help you get going!
Get koselig and close to nature! illustration by Essi Kimpimaki
Adjusting to time
When i’m trying to get into a new sleeping habit, i tend to leave the curtains open - not for an audience, mind, but so that in the morning, my body can naturally adjust to sunrise. (Sidenote, I realise in Norway that leaving curtains open is quite common anyway, which i love!). If you’re commuting to London or anywhere else and you’re already rising before the sun, perhaps you could look into other tools e.g. an LED light that replicates sunlight. Sad lamps are us (and they save me in the winters of the northern hemisphere!) Brown people in particular, check your vitamin d levels eh?
Syncing with the seasons
We might choose to eat seasonally and locally where possible. Earthy vegetables are in my joy club all year round. Being mostly Vata in my Ayurveda constitution, grounding foods are great for me, so although i love a hearty salad, it´s only going to take me so far into autumn. But before heading down strict diet rules, i really recommend you do YOU.
Read these for more thoughts:
On yoga + the food thing part 1
On the yoga + food thing, revisited
I also recommend getting support from professionals - your doctor and/or a nutritional therapist. I learned that the hard way when moving to Norway as a vegetarian...it didn’t go well, i thought i was getting Rickets! I don’t say that to scare you, just to remind you that just like nature, your body is an amazing ecosystem. It’s all about the balance and getting the right nutrients, fat, energy and minerals for your body. That will differ depending on your constitution, your environment, how you spend your days etc. So take care of you.
Turning in
In some versions of yoga philosophy, Pratyahara refers to a “folding in” of the senses. It’s like a way to reign the mind in from all the distractions and noise. Letting yourself unplug and replenish. You can read a bit more about that here if you’re interested.
For me that looks like adjusting the space i practice in at home. I’m in a more “cocoony” phase.
Curtains closed.
Setting up my crystals and cards in an altar near my mat.
Notebook as usual.
Lighting a candle.
More blankets.
More cushions.
Wrapping up like a sausage in a blanket for meditation. I almost wrote pig there.
——You get the gist.——
Creating space to be solitary.
Space to process.
Space to space out.
Daydream.
Read.
Write.
Go slow. Take your time. Tread gently. And give yourself time to adjust.
Exploring rest, tenderness and creativity in 2020
2020 has been a deeply intense and overwhelming year. I’m aware of the deep craving for feeling better, physically, mentally, emotionally, spiritually. I want that for us. I want that for us so much…
I also want us to find ways to do that in ways that don’t make us feel even more depleted. So i’m devoting this last part of the year towards practices that support us to find nourishment, tenderness and space, by any means necessary.
For the third year running, i’m holding space this season to journey into exploring self care and creativity via my updated online programme, Take Care of You Autumn. A self-paced self care package delivered over 4 weeks, but can be dipped into any time you need during the season.
It’s launching in October 2020 and you can get a reminder when it’s live by signing up below!
Take Care of You AUTUMN
Self Care. Ayurveda. Mindfulness. Creativity. Movement. Ritual.
A programme to nourish and inspire you through autumn.🍃
I’m holding space to support and explore
how we can take care of ourselves
and our creativity this autumn!
It’s a practice, so this is for those who want to commit to being well, but without all the pressure to add more stuff that doesn’t feel spacious to our lives. Therefore, it’s not a bootcamp, more a lovefest. ...Hold on, did that sound weird? Ok it’s more a space to be you, bravely.
✨To give tender attention to being well and
actively practicing self care
✨To nourish your emotional health
✨To explore mindfulness and creativity in ways that feel spacious and accessible
✨To develop and deepen your own yoga and movement and self care practice
✨Life nourishment 101.
It’s all very exciting and this will be an intimate and nurturing space. A combination of yoga + movement + meditation + wellness + creativity + self care with heaps of support, this programme is a holistic one.
We’re not interested in “how to get fit in a month”, rather, how can we support ourselves to instil self care practices and commit to nourishing ourselves on every level as we move through the season and beyond, so that we might cultivate better attention to ourselves, and with that intention, show up from a wholehearted place grounded in feeling better.
And you don’t have to do it alone!
I’ve prepared a curriculum for you that i will be delivering to you every week via a self care package, filled with tools to develop and advance your own practice (i’ve recorded a series of videos and podcasts for you plus new bonus content), creative exercises for you to contemplate and explore, and also dollops of inspiration for when you just need to feel held and supported.
I’ll be sharing tips, encouragement and support plus expect humour. Because what is life, without practicing joy as a tool for self care.
Not only that, but you can do it at your own pace, in your own time!
If this sounds like something that could be helpful for you right now, sign up for updates above. Hope to meet you in our autumnal cocoon ✨
I hope you stay well and warm in this shape shifting time.
Here's to the transitioning towards autumn in our own way!
Listen to episode 9 of FEELINGS here 🌈✨