Finding Stillness in the Season of Change: Meditation Techniques for Autumn.
Driving into town this morning, I noticed the leaves beginning their transformation from rich green to golden yellow. The familiar crisp chill in the air and the shortening days are clear signals that change is upon us. Autumn is such a beautiful time of year, isn’t it? Nature is reminding us to slow down, detox, and let go of the busyness that fills our days. It’s a time to ground ourselves amid all the shifts taking place, this is where Autumn meditation techniques can be supportive.
Because let’s be honest, for many of us, juggling careers, family, and a million other responsibilities, life can feel overwhelming. It’s easy to lose sight of the changes happening around us as you push through your endless to-do lists.
In this article, I’ll share some calming practices and meditation techniques for autumn that might just be the cozy blanket your mind is craving this season.
Firstly, let’s look at how the change in season and Ayurveda can impact your mental and physical wellbeing.
Autumn and Ayurveda: The Vata Connection
In Ayurveda, the ancient Indian health system, autumn is all about Vata. This energy is associated with the air and space elements; think cool, dry, light, movement, and unpredictability, much like the shifting autumn weather.
During this season, we’re all more susceptible to an increase in Vata energy, which can affect both body and mind. The predominance of wind energy during autumn can be particularly challenging if Vata is your primary dosha, or if you’re prone to Vata imbalances.
This airy energy can make it difficult to stay focused as thoughts may drift like autumn leaves blown from their branches. In this period of transition to winter, staying focused and grounded is essential to help you ease into the colder months without feeling unsettled.
So, what does this mean? Well, if you’re often juggling multiple things (which I suspect you are), Vata is the first dosha to become unbalanced.
When Vata is out of balance you might notice…
- Dry skin, common with the change of season, (I’ve been reaching for hand cream more frequently lately).
- Cracking joints, especially in the mornings, (not just a sign of ageing!)
- Restless sleep, or difficulty getting to sleep even when you’re exhausted.
- Feeling more restless overall, with your mind racing at 100 miles per hour.
- Vata regulates how you digest food, so when there is excessive Vata, you’re likely to experience symptoms of bloating or constipation.
These are small but important signs of an overactive nervous system, impacting the mind and digestion system, things to keep an eye on. Although Vata imbalance can occur at any time, it’s particularly common during autumn.
I’ll share some meditation techniques for autumn that can help you find stillness amidst the seasonal busyness.
Why You Should Give Meditation a Go
You might be thinking, “Meditation? I barely have time to finish my morning coffee, let alone sit still for ages!” Or maybe, “I’ve tried it, but I can’t stop my thoughts—my mind’s too busy!” Or even, “Meditation isn’t for me—it’s too woo woo!”
But meditation isn’t about becoming a zen master overnight. It’s about taking just a few minutes each day (or whenever you can) to press pause, reconnect, and be present. Think of it as a mini vacation for your mind.
With regular practice, meditation can:
- Help you cope in stressful situations and build emotional resilience, something I’ve experienced firsthand.
- Serve as a soothing balm for our fast-paced lives. You’ll be more focused and present at work and home, which can even boost your productivity.
- Improve your sleep. There are techniques to help quiet your mind, even when it’s racing with tomorrow’s to-do list.
- Bring clarity when you’re overwhelmed. Sometimes, the solution to a problem is right in front of you, but stress clouds your vision. Meditation helps you find clarity, so you can make decisions without constantly second-guessing yourself.
Meditation Techniques to Try This Autumn
Here are some meditation techniques that are perfect for autumn, designed to ground you when you’re feeling scattered.
Your mind will often drag you into dwelling on past events or worrying about future “what if’s.” This is where overwhelm, stress, anxiety, and sleeplessness start to build.
Practices that focus on one-pointed awareness help shift you attention away from these thoughts and out of the stress response (the sympathetic nervous system) and into the relaxation response, where we’re naturally meant to be.
Personally, I love meditating in the mornings, still in my pyjamas, when the house is quiet, and before the day gets busy. It’s a beautiful way to ground myself, shift focus inward, and simply be, allowing thoughts to come and go.
Grounding Breath Meditation (5 minutes)
Your breath is automatic, whether you’re aware of it or not, and you can learn a lot about your current state by simply noticing it. This practice is perfect for when you’re feeling overwhelmed or stressed.
If you’re new to meditation, I recommend starting with this practice. It’s also ideal for your 5-minute morning meditation.
In Buddhist traditions, it’s called Anapanasmrti (a Sanskrit word meaning “mindfulness of breathing”) where attention is solely focused on your breath.
How to Practise:
- Find a comfortable, quiet place to sit.
- Close your eyes and take a few slow, deep breaths in and out of your nose.
- Bring your awareness to your body, feel the connection with the floor, with your spine straight. Hands can rest on your knees or lap. If you’re familiar with mudras, adopt a hand mudra. Consciously relax your body.
- You may like to visualise roots growing down from the base of your body into the ground, like roots of a tree, stabilising and grounding you.
- Notice how your natural breath is flowing. Is your breath shallow or deep? Is it slow or fast.
[When you’re in a stresses state, your breath tends to be shallow and fast, usually in the chest area. When you’re calm, the breath slows down, becomes deeper, and you may notice more pauses in between each breath.]
- By focusing on your natural breath, you’ll notice it begins to slow down naturally. All your attention is on this single point – your breath, so your mind becomes focused too.
[This is particularly helpful when you are overwhelmed, as it shifts you out of the stress response and into a place of calm, bringing you back to the present moment]
- Stay with your natural breathing for around 5 minutes. If your mind wanders (which it will!), gently bring it back to your breath.
Sensory Awareness Meditation.
This is the perfect practice if you feel that meditation isn’t for you. You can do this anywhere. Just take a few minutes whenever you need a little grounding, even in the middle of a busy day. Paying attention to your environment is one of the simplest ways to bring yourself back to the present moment.
I wish I’d known about this practice when I was feeling stressed at work, because, as I said, you can do it anywhere.
I have two favourite times to practise – when I’m eating a meal and when I’m out walking, especially during autumn. You could try it while sipping a warm cuppa or crunching through leaves in the park with the kids.
The practice involves tuning into the five senses – sight, sound, touch, taste, and smell – without judgement or attachment.
How to practise:
- Stop what you are doing.
- For a few moments, look around you. What can you see? Observe the different colours, shapes, and textures.
- Now, tune into what you hear. Focus on sounds nearby and in the distance, both obvious and subtle.
- Move your attention to your sense of touch. How does the crisp air feel on your skin? How do your clothes feel against your body?
- What aromas can you detect? Notice both strong smells and more subtle fragrances.
- What can you taste in your mouth? If you’re eating or drinking, savour each flavour and texture.
If you’d like to experience a guided version of this practice, you can access a video recording by clicking this link…
Candle Gazing – Trataka Meditation.
Candle gazing, or Trataka, is perfect for those cosy autumn evenings when you want to unwind. I love practising it before bed, it always helps me sleep deeply.
Trataka is a Sanskrit word meaning “to gaze steadily.” Sometimes it’s hard to concentrate during meditation, but focusing on an external object makes it easier. You can use any object, but a candle flame or even a black dot is a simple way to start.
The practice is divided into two stages: Bahir (external) and Antar (internal). First, with Bahir Trataka, you focus on the external object with your eyes open, resisting the urge to blink. After a few minutes, you close your eyes and visualise the image you were focusing on, this is Antar Trataka.
How to practise:
- Light a candle and place it at eye level, about an arm’s length away.
- Gaze softly at the flame without blinking for as long as you can.
- After a couple of minutes, close your eyes and hold the afterimage in your mind, focusing on it until it disappears.
- Repeat the process. Alternate between gazing at the flame and visualising the image for 10-15 minutes, typically in three rounds.
At first, the image may fade quickly, but with regular practice, you’ll be able to hold it a the eyebrow centre, your mind’s eye, for longer.
Note: Avoid practising if you have serious eye conditions like glaucoma or high myopia. It’s also not suitable for people with schizophrenia or those prone to hallucinations.
If you enjoyed reading this article, you may also like to read…
Self Care for Autumn; Keeping Vata Balanced.
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