A fitting word for autumn might be bittersweet. The season stirs our emotions, pulling us from melancholy in one moment to inspiration in the next. How can we not be moved by the technicolor leaves, the crispness in the air, the changing light?
But for many of us, the weeks leading into autumn can bring feelings of grief, sadness, and anxiety. These feelings are natural, and we can navigate and support them through self-compassion practices—treating ourselves with the same kindness, care, and understanding that we’d offer a dear friend during times of difficulty or change.
Dr. Kristin Neff, a psychologist and researcher in this field, defines self-compassion as having three core components: self-kindness, common humanity, and mindfulness. Self-kindness involves treating ourselves like a dear friend. Common humanity is the recognition that suffering is part of the shared human experience—something we all go through. Mindfulness asks that we hold our experiences in present awareness, neither ignoring our pain nor exaggerating it.
Autumn is a time of transformation. As the natural world prepares for a period of rest and renewal, shedding its old layers in preparation for winter, we have an opportunity to reflect on what we need to release. In Chinese medicine, autumn corresponds to the metal element, which governs the lungs and large intestine—organs associated with the process of letting go. This season of harvest and reflection encourages us to clear out the old to make space for the new.
Here are eight simple practices to navigate this season with gentleness and ease:
1. Self-compassion breaks: As the days grow shorter and the demands on our time and energy increase, it’s easy to become self-critical. When you feel stressed or self-critical, take a pause. Place your hand over your heart, take a few deep breaths, and silently repeat, “May I be kind to myself in this moment.” Acknowledge that suffering is part of the human experience, reminding yourself, “I am not alone.”
2. Mindful movement: The crisp autumn air and vibrant colors make this season ideal for reconnecting with your body through movement. Engage in gentle, mindful activities such as yoga, tai chi, or a peaceful walk in nature. These practices not only ground you but also connect you with the changing environment, helping you feel more at peace with the seasonal shift.
3. Create a cozy corner: One of the most significant benefits of coziness is its ability to reduce stress. Cozy spaces act as sanctuaries, providing a retreat from the demands of the outside world. When we enter a cozy environment, our bodies respond by relaxing, and stress levels decrease. This reduction in stress hormones can have a long-lasting impact on our emotional well-being, helping us maintain a sense of calm and resilience even in challenging times. So, why not make a cozy nook for yourself that you can immerse in any time you wish? Have a few things in the space that symbolize comfort for you—books, blankets, cushions, or sacred objects.
4. Retreat into ritual: As the temperature drops, we seek comfort. Personal rituals can bring warmth and solace during seasonal transitions. Whether it’s enjoying a warm drink, wrapping yourself in a cozy blanket, or taking a hot bath, these small acts of self-care can provide a sense of stability and nurturing. Remember to use all of your senses to immerse in the moment.
5. Engage in an autumn journaling practice: The beginning of autumn is a perfect time to explore some journaling prompts on gratitude, curiosity, reflection, and renewal. Focus on processing your emotions and responding to yourself with kindness. Think about what you’re letting go of as the season changes and what you hope to cultivate in the months ahead. Here are a few prompts to guide your reflection:
- Write about what you love and appreciate about autumn. Describe your favorite sights, sounds, smells, and feelings this season evokes. (Make sure you have a scent around you!)
- Consider areas of your life that feel in need of renewal or letting go. What changes do you want to make as you prepare for the season ahead? Can you offer yourself compassion as you write?
- Visualize the coming year ahead. What dreams or intentions do you want to nurture? What seeds are you planting for the future? Notice how giving yourself reflective time during autumn can reveal abundant wisdom.
6. Start a gratitude practice: Keep a journal next to your bed and list of all of the blessings in your life right now, from simple joys to major accomplishments. This can be a daily practice and right before bed is a wonderful time for a gratitude practice!
7. Go on an autumn wonder walk: Make time for meditative walks in nature to immerse fully in the sights, smells, and energy of the changing season. Walk slowly, opening your senses to the beauty around you. Is there a sweet mantra or prayer you can say to yourself as you walk? For instance: “I am present and open to the transitions around me.”
Throughout your walk, continue taking mindful breaths, feeling your feet connecting with the earth. If you feel called to pause and sit, take in the beauty around you, inviting tranquility and balance. Reflect on any insights or inspiration that surface during your walk, and carry this energy through this season of transition.
8. Connect with Community: As the weather gets colder, nature begins to retreat and hibernate, and we are no different. But we need one another. Take this time to connect with yourself and strengthen your community. If loneliness is an issue, this is the perfect time to join a book group, hiking group, ceramics class, writing group, movement class, or place of worship. Feeling a part of something can bring forth the warmth and sweetness that autumn can bring.
As we move towards fall, we can deepen our practice of self-compassion. Just as nature prepares for a period of rest and renewal, we too can create space for healing and growth. By treating ourselves with kindness and understanding, we can navigate the changes ahead with a resilient and open heart.
