If there’s one thing I’ve learnt as I’ve grown older, it’s that nature really is the best teacher. As we move into the cooler months, we can look to nature for lessons on embracing transformations and the opportunities the new season can bring. Autumn is the perfect time to slow down from the bustle of summer, celebrate nature, and nurture your wellbeing with my list of top autumnal rituals to guide you through the changing of the seasons.
Light
The Circadian Rhythm is a term you may have heard floating around the internet; it’s your inner clock that lets your body know when it’s time to wake up or go to sleep. The depletion of light during the winter months can significantly impact the Circadian Rhythm, explaining why you may feel less alert, fatigued, and struggle to maintain energy as the days get shorter. I tackle this by trying to absorb as much natural light as possible in the morning. I like to sit outside with a cup of coffee as soon as I can after I’ve woken up, or open my curtains to allow the sunlight into my bedroom as I’m getting ready for the day. Not only does this help boost energy levels, but it’s also the perfect opportunity to take a few minutes for yourself before the day begins. If it’s your vibe, you could even choose a meditation or morning affirmation audio to play as you soak in the sun.
If you’re like me, you may also notice a change in mood during the cooler months. Light also plays a crucial role in happiness, as it increases serotonin in the brain, which may explain why some people experience Seasonal Affective Disorder during this time, as the circadian rhythm becomes desynchronised. I’ve recently purchased a Lumie sunrise alarm, which mimics the natural light of the sun to help you wake up peacefully and surrounded by light, which I’ve found really helpful as I transition from summer lie-ins to 9 am lectures, but also for keeping the light on my desk when I’m working at home. Try lighting up your space with warmly lit lamps or specialist SAD lamps, if you feel this would be something you’d benefit from, to keep the winter blues at bay. I’ve found it surprising how this simple change has had such a profoundly uplifting effect on my mood!
Seasonal Produce
Becoming more intentional with your food choices by purchasing locally grown, seasonal fruits and vegetables is a brilliant way to honour the changing of the seasons, while also helping the planet, your community, and your budget. A personal favourite is the Bowhouse market that takes place once a month, and here you can find a couple of stands selling local (and delicious!) produce. I also really like the Naturity shop on South Street, which offers some great fruit and vegetable options too. Seasonal foods you could opt for include apples, kale, leeks, pumpkins, and many more (check out this list for a full guide). To turn a boring food shop into a seasonal ritual, shop locally and intentionally, approaching it as a way to honour the planet and the changing of the seasons, rather than purchasing non-seasonal goods that emit shocking levels of transport-related CO2 emissions. You could even invite some friends over, bake a pumpkin pie or roast cauliflower, and host a seasonal dinner party as a perfect welcome to Autumn.
Seasonal Drink
One of my favourite things about autumn is the abundance of seasonal flavours to add to my favourite foods and drinks. For me, taking a few moments out of my day to make my cinnamon and nutmeg flat white or my cacao has become one of my favourite daily rituals. Cacao ceremonies date back thousands of years and were a sacred practice among the Mayan and Aztec cultures as a way to manifest abundance and set positive intentions as a community, and to embrace the many health benefits of cacao such as improved immune function, increased antioxidants, heart health support, and the self-care act of consuming the positive intentions you’ve poured into the drink. You can incorporate this warming drink into your seasonal rituals by reflecting on your own manifestations as you savor the chocolatey goodness and much-needed warmth during the cooler months. Ceremonial cacao is a bit tricky to find. However, cacao powder (although not as traditional) still works well and has many of the same health benefits. However, be sure not to confuse cacao powder with cocoa powder.
Yoga
I’ve been a yogi since I was a child, and I cannot recommend yoga enough to anybody looking to slow down and prioritise their wellness this autumn. Yoga trains the mind to become one with the body, enhancing your ability to cope with stress and providing lifelong physical and mental health benefits. Yoga has become a ritual for me, and a way to take care of myself through stressful moments. If you’re new to yoga, you could start by taking 20 minutes a couple of times a week to watch a YouTube yoga class (Yoga with Adriene is my favourite) or take one of the brilliant classes run every week by YogiSoc here in St Andrews. If you’re already a seasoned yogi and looking to turn your practice into a ritual, I recommend a sunrise yoga practice; either go outside or open your curtains to let the light into your room, and take a sun salutation or your favourite yoga sequence as the autumn sun rises (bonus sunlight too to regulate your circadian rhythm!).
Autumn is my favourite season as it reminds me that there is a special kind of beauty in living slowly and intentionally; it’s a time for reflection, healing, and creating your own acts of self-love wherever you can. I hope these rituals inspire you to embrace the slower pace of these upcoming months and to look to nature for guidance on the changes that the new season will bring.