There’s so much to love about fall: pumpkins, foliage, apples, sweaters, brisk air. Fall also means back to school, back to schedules and task lists. In Traditional Chinese Medicine (TCM), fall has a completely different meaning. It is the season of letting go, the season of grief, the season of introspection — and the perfect time for focusing on self-care.
TCM Qualities Of Fall
ELEMENT: Metal
YIN ORGAN: Lungs
YANG ORGAN: Large Intestine
EMOTION: Grief/Sadness
THEME: Letting go, release, boundaries
CLIMATE: Dry
The deeper meaning of fall is to take in what nourishes you and release what you no longer need to carry — as in the lungs taking in the breath and the large intestine eliminating waste.
The suggestions listed below are grounded in TCM, Ayurvedic and circadian rhythm principles and practices. They offer ways to nourish and protect the body in the dry season as it transitions toward winter, and recommendations to help soothe the nervous system. May you find the fun and pleasure in exploring new ways to ground and boost your energy, and nourish your soul.
Food And Water
Emphasize nourishing, moistening foods and warm preparations. Think cooked apples, soups, stews, root vegetables, sesame, honey and warming teas (depending on the individual). Avoid raw vegetables. Warm foods support the spleen, stomach and digestion, helping the body to transform food into qi (energy) without having to do hard work “warming” the foods. Moist foods like soups/stews help support the lungs, skin, throat and intestines.
Make meals an event. Allow yourself to enjoy your meal. The meal starts with the preparation and the anticipation of the meal. Notice your food, the colors, the texture, the smell. Focus on your food while eating it and doing nothing else while you eat. Multitasking confuses the system, and your body’s sympathetic nervous system will remain in fight or flight. Focusing on one thing will help your body get into the parasympathetic nervous system response of rest and digest. This helps your body to digest optimally.
Hydrate. Front load your water intake in the morning if you can, and drink even when you’re not thirsty in this dry season. Staying hydrated will nourish the body’s fluids (jin-ye) and will avoid getting overly dry. Even better, make sure it is filtered water. Reverse osmosis is an excellent choice. Be sure to add electrolytes. Skip the ice and choose room temperature or warm beverages to support digestion and preserve the body’s warmth as the season cools.
Body and Somatic Care
Keep neck and chest warm on chilly, windy days. According to TCM, the neck, upper back and chest are considered vulnerable to the primary pathogens of “wind” and “cold.” Keeping them covered helps to protect the body’s defensive wei qi and support the lungs. Wei qi is the protective qi layer that keeps out colds and flus.
Begin turning inward. Summer is expansive and yang; fall is a transition to yin. It is a good time to simplify your schedule, establish routines, sleep a little earlier and create more quiet in your days. Create a bedtime ritual for yourself. Adults need this just as much as kids! I apply magnesium cream on my feet, which helps me sleep, and starts my nightly routine. Maybe you would like to go to bed early and read for a bit, take an Epsom salt bath or listen to a guided meditation. Make bedtime a ritual you enjoy to calm the system.
An important note on light exposure is to avoid your cell phone, TV, and computer or wear your blue light blocker glasses to block the blue light well before bedtime. This light signals to the brain that it is daytime, reducing melatonin production in your brain, and therefore, your body will stay alert and wired. This makes it much more difficult for the body to unwind and prepare for rest.
Connect with your breath. Start with inhale to 4 or 5, and exhale to 5 or 6, just lengthening in the exhale a bit. Repeat a few times to activate the parasympathetic nervous system. You can also try inhaling twice through the nostrils and exhaling completely through the mouth, which activates the vagus nerve and calms the parasympathetic nervous system. Repeat a few times and notice how you feel.
Spend time outside in nature. Soak in natural light. This helps nourish your qi as the days become darker. Additionally, deliberately slowing down your pace on a walk is a wonderful grounding practice. Even better, walk in bare feet when you can. You will feel the benefits of Earth’s vibration and grounding in the body.
Healing Emotions
Make room for grief. Grief is associated with the lungs in TCM. Have you ever noticed that your breathing opens up considerably after a good cry? Fall can be a time to acknowledge losses, allow emotions to move, journal, talk, breathe and make space for what matters. Consider working with a grief or trauma practitioner or coach.
Practice letting go, but don’t force it. Clean a drawer, release an obligation, establish a boundary, finish something unfinished. When the big things seem too overwhelming, a small practice helps in so many ways. Consistency will help you get there.
Simply ask yourself these questions:
“What can I put down?” “What isn’t mine to carry?” “What is no longer serving me?”
“What is worth keeping?” “What do I want to carry forward?”
“How will I care for myself today?”
Remember to create safety and space so the body can decide what it is ready to release. Nourish, nourish, nourish!
Lori Kraby Maher is a holistic wellness and somatic practitioner dedicated to helping people reconnect with their bodies. As an Asian bodywork therapist, trauma recovery coach, retreat leader and yoga instructor, she helps clients regulate their nervous systems and move from survival toward a greater sense of safety and well-being. Visit www.stateofgracewellness.com.
Find holistic Healing Resourcesin the Spirit of Change online Alternative Health Directory.
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