As the leaves turn golden and the air carries a crispness unique to autumn, it’s a signal for us too, to slow down and shift our focus inward, both metaphorically and physically.


Autumn is a season of transition, a time when nature slows down and prepares for the quietude of winter. It invites us to mirror this natural cycle and embrace practices that nurture self-care and boost our immune health. It encourages us to align with the natural rhythm of letting go, conserving energy, and nurturing inner wisdom.


The gentle energy of autumn reminds us this is the time to prepare both our mind and body to weather the challenges of the dark winter months ahead. Autumn is the perfect time to adopt specific holistic practices that resonate with the season’s energy of release, conservation, and introspection.




Align with Autumn Energy for Optimal Wellness


Here are some holistic health practices to consider incorporating into your autumn wellness routine. By integrating these practices into your day, you will enhance your well-being and align with the natural cycle of the season.



Embrace the Art of Letting Go

The turning colour of the leaves is a beautiful reminder of change and re-growth and the cycles of nature. Just as trees shed their leaves, autumn is the perfect time to release what you no longer need, be it stress, clutter, or negative habits. This can be a therapeutic process, making room for new growth and positive energy.

autumn alchemy: release and let go


Slow Down with Gentle Exercise and Ample Rest

Exercise remains important during autumn but keeping it gentle can boost the immune system without depleting energy.

Incorporate gentle, grounding movement into your routine. Yoga, Tai Chi, or Qi Gong can balance your energy and support your immune system. These practices encourage deep breathing, which calms the mind and is vital for maintaining healthy respiratory functions. Focus on poses that encourage deep breathing and relaxation.

As the days grow shorter, allow yourself more time to rest and sleep. Aim for seven to eight hours of quality sleep each night to rejuvenate your body and strengthen your immune system. Aligning with the rhythm of the season can be incredibly restorative.



Nourish With Seasonal Foods

Eating seasonally not only supports local agriculture but also provides your body with the nutrients it needs during this time. Root vegetables like sweet potatoes, carrots, and pumpkins are rich in beta-carotene, an antioxidant that’s essential for good health.

Savour the flavours of autumn. Embrace the harvest of the season by incorporating foods like apples, pumpkins, squash, pomegranates and hearty greens into your diet. These foods are not only in sync with the season but also packed with vitamins and antioxidants that support immune health.

Warm your soul with soups and stews. There’s nothing quite like a bowl of warm soup or stew to comfort you on a chilly autumn day. Choose seasonal vegetables and spices like turmeric, black ginger, ginger or cinnamon, that not only taste delicious but also offer immune-boosting benefits.

Some foods such as pears, apples, beans, eggs, flaxseed, leeks, mushrooms and root vegetables ‘moisturise’ us from within. These foods help combat the dryness that affects our throat, skin and can lead to constipation.



Tap into Inner Wisdom with Meditation

Autumn is an ideal time for reflection and the contemplative nature of the season invites us to seek inner awareness. As our pastimes grow gentler and more leisurely, we can begin to turn our attention within to our own thoughts and dreams. It allows us to gain clarity before setting plans and goals we want to initiate when the arrival of Spring heralds a new beginning.

Meditation can help you tap into your inner wisdom and find direction, clarity and peace. It’s a practice that can enhance mental resilience and emotional well-being.  There are many different kinds of meditation and dedicating just a few minutes each day to the practice can help reduce stress, improve focus, and maintain a sense of inner peace.

autumn alchemy: connect with nature mindful walking

Create calm and reduce stress and anxiety with a mindful walk amongst the autumn foliage. Use the beautiful autumn scenery as a backdrop for mindful walks. Pay attention to the crunch of leaves underfoot, the earthy smell of the air and the array of colors around you to ground yourself in the present moment.



Support Autumn Immunity with Natural Remedies

Protecting the immune system is paramount as we head into cough, cold and flu season. High doses of vitamin C, combined with zinc and vitamins D3 and K2 can offer an extra layer of defense as winter approaches.

Consider incorporating herbs like Astragalus and Reishi mushrooms which are known for their immune-boosting properties. garlic is another herb traditionally used to boost the immune system. Take raw garlic at the first sign of a cold for immediate benefits. Always consult with a healthcare professional before starting any new supplement regimen.

With the drop in humidity, staying hydrated is crucial. What better way to do it than with water and herbal teas?   A hot water concoction with lemon, ginger and manuka honey, serves as an antibacterial flush to soothe the throat and support the body’s natural defenses.



Autumn Self Care Rituals


Autumn invites us to become more introspective and allow for inner reflection, awareness, and planning. This season encourages us to find peace within ourselves and to let go of personal dramas that do not serve our well-being.

Take your self-care cues from nature.  As the trees shed their leaves or drop their seeds and gumnuts, they begin the process of drawing in their life force to conserve their energy. Having extracted all the nutrients from summer-nourished leaves they shed what no longer supports and serves them and turn inward to focus on their centre or heart. With this process they strengthen their reserves and ready themselves for the winter ahead. Strengthen your reserves in mind, body and soul by also turning within.

As autumn settles in it is time to put your self-care practices firmly in place. This is the time to treat yourself with compassion and kindness. Remind yourself autumn is a season of gentleness and wrap yourself in TLC.

Cultivate observation and awareness without engaging.

Autumn encourages us to find peace within ourselves and to let go of personal dramas that do not serve our well-being.

Cultivate a habit of gratitude and reflect daily on what you’re thankful for. Keep a Gratitude Journal where you write down what you’re grateful for at the end of the day. This positive practice can have a profound impact on your overall well-being.

If you’re someone who is always there for other people, now is the time to turn that caring inwards and say ‘no’ to others. You can’t be there for others unless you care for your own needs first.

autumn alchemy for immune strength and inner peace

Make time for yourself. Set aside time to unwind with a good book. This can be a wonderful way to relax and escape into another world, reducing stress and supporting mental health.

Practise deep breathing exercises to improve respiratory health and reduce anxiety. Breathing properly is especially beneficial as we prepare for the winter months ahead.

Make time during this season to reflect on your achievements and areas for personal growth. Setting intentions for the coming months can be a powerful exercise.



Connect with Nature


The gentle golden light and softness in the air invite us to get outside and connect with the natural world. If you have a garden, this is a great time to prepare it for the next season. Engaging with the earth is an excellent way of grounding.

As the trees release their gifts collect fallen leaves, acorns, and pinecones to create nature crafts. This can be a fun and therapeutic way to connect with the natural world.


autumn self care



Autumn Alchemy


The greater cycles of the Universe continually turn and when we turn in harmony with them, we become more balanced. Aligning yourself with the cyclical rhythms of nature allows you to tune into Universal energy to live holistically in a state of harmonious balance.

When you engage with the turning of the seasons and honour your needs on all levels you honour yourself.  Honouring the needs of your body strengthens your immune system which responds by staying healthier. Honouring the needs of your mind creates more focus and clarity. Honouring the needs of your heart creates peace and happiness. And when you honour the needs of your soul it responds with deep insight and vision.

Autumn is a beautiful reminder of the cycles of life, of the importance of letting go like the falling leaves, and of embracing the peace that comes with simplicity and self-care. By following these wellness tips, we can ensure a healthier, more balanced transition into winter.


Remember, taking care of yourself is not just a seasonal practice, but a way to maintain health and happiness year-round.