Autumn is a time of change, transition, varying temperatures, windy days, dry air and the need to ground ourselves. This month Wondering Out Loud will be dedicated to ways to stay healthy, balanced, warm, cozy and grounded this fall.
Dry leaves blow off the trees and dance through the air and the fiery fall colors emerge around us in pumpkins, squash, apples and foliage. Fall invigorates me. I love the cool nights and crisp air. It is the season I was born into and I always feel an energy of new beginnings in the fall; that back to school feeling of buckling down, setting new goals and moving forward with them.
As I get excited about all my new projects and goals it is also important for me to slow down, breath deeply and find my roots so I can move forward on steady feet.
Gently warm up your body through some intuitive movements and stretching.
When you feel ready to find stillness, find a comfortable seat on the floor or ground.
Use a block, blanket or pillow under you if you can’t get comfortable on the ground or if you have trouble sitting up tall. You can kneel if it is not comfortable for you to sit in sukhasana (cross legged).
Once you are settled, find stillness and allow your eyes to close.
First, without changing anything, try to check in and observe your own body, breath and mind.
Allow yourself to arrive in your body and breath and in the time and place where you are.
Observe whatever is going on within and around you without engaging with it. Simply try to watch and experience it.
Notice the quality of your breath, any thoughts in your mind and any sensations in your physical body.
Set an intention to ground yourself.
Begin to deepen your breath into your ujjayi prananyama.
*If you don’t have an ujjayi breath practice; breath deeply into the entire space of your lungs with each inhale and exhale each breath out completely before inhaling again.
Observe each inhale as it enters your body and each exhale as it leaves your body.
As you exhale, let go of any holding and allow yourself to sink deeper towards the earth.
Bring your awareness to your foundation, the parts of your body that are touching the ground.
Root into this foundation: Visualize the roots of a tree coming out of your foundation and spreading into the earth beneath you.
From this stable, strong foundation, draw the energy back up into your body.
Grow tall through your spine as you inhale.
Lengthen all the way up through the back of your neck and the crown of your head.
Release your shoulders down your back away from your ears.
Continue to follow your breath: With each exhale draw your energy down into your foundation and roots and with each inhale draw this energy back up your spine through the crown of you head.
Do this practice for five minutes a day and see what happens. Perhaps extend it to twenty minutes.
