Wellness@Work : How to enjoy fall mindfully  

The first day of fall has come and gone, but you probably didn’t notice with 90-plus-degree temperatures this past Sunday in coastal Alabama. Seasons change slowly here, so once fall feels like it has arrived, take time to celebrate it.  

Some of the best ways to do this are to slow down and spend some time outside enjoying the crisper breezes and changing leaves. Here are some mindfulness tips to help you embrace these and other elements of fall. 

• Nature walks. Take leisurely strolls in nature to observe the changing colors of the leaves. Focus on the sights, sounds, and smells around you. Notice the crunch of leaves underfoot and the crispness in the air. 
• Gratitude journaling. As the season of harvest, fall is a great time to reflect on what you’re grateful for. Set aside a few minutes each day to write down things you appreciate in your life. 
• Mindful eating. With seasonal foods like pumpkins, apples, and squash, take time to savor your meals. Pay attention to the flavors, textures, and aromas of your food. Consider cooking seasonal recipes mindfully. 
• Cozy rituals. Create cozy rituals that make you feel grounded. This could be sipping warm herbal tea, lighting candles, or reading a book in a comfortable spot. Focus on the sensations and comfort these rituals bring. 
• Breath awareness. Practice breathing exercises to connect with your body. Take deep breaths, inhaling the cool, crisp air, and exhaling any stress or tension. Consider breathing in the scents of fall, like cinnamon or pine. 
• Digital detox. As the days get shorter, take time to disconnect from screens. Spend more time outside or engage in creative activities like drawing or crafting. Use this time to reconnect with yourself and your surroundings. 
• Seasonal reflection. Take time to reflect on the past year and set intentions for the upcoming months. Consider what you have learned and how you want to grow. This can be done through meditation or journaling. 
• Mindful movement. Engage in seasonal activities like yoga or tai chi in a park. Pay attention to your body’s movements and the feeling of the ground beneath you. This can help you stay grounded and present. 
• Connect with others. Plan gatherings with friends or family to celebrate the season. Engage in conversations mindfully, actively listening and being present with each person. 
• Observe the changes. Spend time observing the natural changes around you—watch the migration of birds, the falling leaves, or the shift in light. Allow yourself to be fully present in these moments. 
• Mindful photography. Capture the beauty of fall through photography. Focus on finding unique perspectives, colors, and textures. This can help you appreciate the season even more. 

Embrace the beauty and stillness of fall and allow these mindfulness practices to enrich your experience of the season! 

About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health. She is also a certified mindfulness instructor.       

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.