3 Quick Mindfulness Practices to Transition from Summer to Fall

There are many shifts during the transition from summer to fall. Not only does the weather begin to turn more crisp and cool but the day to day routine undergoes changes from summer to fall especially for those with children and families. The end of summer marks the beginning of a new school year and the start of activities. Fall also brings about holiday preparations and a busier time of year. Often it feels like we are on autopilot when managing different schedules, and time is perceived to be moving quicker unlike the slower times of the summer. One way to help your body to be calmer during these quicker times or to even just bring your nervous system down while running errands and crunching schedules is to practice mindfulness. 

Mindfulness is a way to engage in the present moment and connect with the mind and body. Mindfulness can serve as a way to slow down and check in with oneself. It can be a great way to manage daily stress and bring about a sense of calm. There are innumerable ways to practice mindfulness. Some of which align perfectly with the transition from summer to fall. Here are 3 fitting ways to practice mindfulness during this beautiful time of seasonal transitions.

Spend time outdoors. Being outdoors has so many benefits including getting sunlight and fresh air and moving the body. Summer and fall are great times to go outside for a mindful walk or hike. To increase mindfulness, find one aspect of the walk or hike to focus on such as the feeling of your feet grounded, the sounds around you, or the feeling of sun on your skin. This is a great time to allow your mind and body to process all that is going on around you and integrate new information into your body. Try going for a 5 minute walk between errands, or meeting your child at the bus stop. A family walk at the end of the day can also be a great way to facilitate conversation and connection while giving your mind and body time to decompress from the “to-do’s” of the day. 

Listen to the sounds of nature. Sounds of nature are all around us. Some examples include the sound of waves crashing on the beach, the sound of leaves rustling and crunching under your feet, birds chirping in the morning, or wind whistling. If you don’t have the ability to spend time outdoors, listen to an audio recording of nature sounds. Close your eyes and focus on the peaceful sounds. Try naming at least 5 different things you can hear in your surroundings to really ground you to where you are at. Children laughing in the distance, someone talking on their phone, wind whistling through the leaves. Becoming more aware of where you are and focusing on your senses rather than your thoughts is a perfect way to take a brain break to give you the capacity to continue tackling your schedule with peace. 

Pause and breathe. Life does begin to move more quickly between summer and fall. Make it a point to pause and focus on breathing to calm the nervous system. 4-8 breathing is a wonderful way to focus on the present moment and clear the mind. Breathe in for 4 counts, hold for 2 counts, exhale for 8 counts, and hold for 2 counts. Repeat this process over the course of 10 breaths or a few minutes to practice mindful deep breathing. This kind of breathing communicates to our nervous systems that we are safe and not in danger. By physiologically slowing down our breaths we are telling our minds that it’s okay to be calm.

Remember that mindfulness practice is not about tuning out but about tuning in. Don’t feel pressured to think about nothing but rather try to keep returning your focus to one aspect of the present moment like a feeling, sound, or smell. Mindfulness is a PRACTICE, so the more that you engage in it the easier it will become to tune in. It can be done any time, anywhere, and for the length of time that suits your lifestyle.