Grounding Body, Mind, and Heart
October invites us to pause and embrace wholeness, wrapped in the golden hues of autumn and the abundance of the harvest. The world glows with vibrant leaves, and the air carries the promise of warmth and comfort. In the evening, a simple cup of chai becomes a ritual of delight—the steam rising like incense, carrying with it the rich fragrance of cinnamon, cardamom, ginger, and clove. A touch of nutmeg in pumpkin pie or a bowl of earthy, colorful vegetables simmered into soup nourishes not just the body, but the spirit. These small, simple pleasures remind us that wholeness often lives in the everyday moments.
This season is an invitation to return to gratitude—for the food that sustains us, the beauty that surrounds us, and the breath that carries us through each day.
So this month, I invite you to journey with me into wholeness—through nourishing meals, the steady rhythm of yoga, mindful breathing, and the grounding embrace of meditation.
What is Wholeness?
Wholeness is more than a passing thought; it is a feeling that rises quietly from within. It is the stillness of a mountain, the vastness of the ocean, the endless blue of the sky, the starlight scattered across the night. It is not created by the mind alone but flows from a deeper place—the heart, the soul—when we allow ourselves to fully embody life’s beauty. Wholeness blossoms in moments of harmony, gratitude, love, and when we rest in the truth of our authentic self.
On the Mat
Grounding postures are especially nourishing for fall practice, inviting balance and harmony to both body and mind. Adding three-part breath can gently calm your nervous system and deepen your sense of relaxation. Evening yin yoga is a wonderful way to unwind, creating spaciousness inside and out.
Here are some suggestions for your next Yin practice:
🧘 30-Minute Yin Yoga for Grounding
1. Child’s Pose – 2 minutes
Allow your body to settle, noticing the breath and connecting with the ground beneath you.
2. Cat and Cow – 5–6 rounds
Gently warm the spine with slow, mindful movements.
3. Sphinx Pose – 2 minutes
Open the chest and invite length into the front body.
4. Half Dragonfly – 2 minutes per side
Fold over the extended leg, softening into the stretch.
5. Reclined Bound Angle – 2 minutes or more
Rest here and explore Three-Part Breath, letting each inhale and exhale draw you deeper into calm.
6. Knees to Chest – 2 minutes
Hug the knees in, gently massaging the lower back.
7. Supine Spinal Twist – 5 breaths per side
Release through the spine and soften the body.8. Savasana – at least 3–5 minutes
Allow the body to rest in stillness and integration.
🧘♀️ Three-Part Breath (Dirga Pranayama)
Settle into a comfortable position—lying down, seated, or in Reclined Bound Angle. Close your eyes if that feels right, and bring one hand to your belly and the other to your chest.
- First, inhale into the belly. Feel the breath gently expand the abdomen, rising into your hand.
- Next, draw the breath into your ribs. Let the rib cage widen and open, as though creating space between each rib.
- Finally, breathe into the chest. Allow the heart space to lift slightly as the breath fills all the way up.
- Exhale slowly. Release the breath in reverse order—softening through the chest, ribs, and then the belly.
Take a few more rounds at your own pace, letting each breath feel steady and unforced. With every inhale, imagine drawing in balance and calm. With every exhale, feel tension melting away.
Beyond the Mat
As the hot, humid days of summer fade, autumn arrives with its crisp air and golden light. According to Ayurveda, the sister science of yoga, fall is the season when vata dosha—the energy of air and ether—becomes dominant. Vata is light, cool, dry, and full of movement. While this energy brings creativity and freshness, too much of it can lead to imbalance, showing up as anxiety, restlessness, dry skin, fatigue, or digestive discomfort such as gas and bloating.
This makes autumn the perfect time to slow down, ground yourself, and nourish both body and mind with warmth, routine, and self-care.
🍵 Food Choices
As the weather cools, it’s best to favor grounding, cooked foods over cold, raw meals. Swap the crisp salads of summer for warm, comforting soups and stews. Try blending root vegetables like sweet potatoes, carrots, and parsnips with leafy greens such as spinach or kale. Add quinoa or lentils for gentle protein and sustenance.
Enhance your meals with warming spices—cumin, ginger, cinnamon, turmeric, and cardamom—to stoke digestion and bring a rich, earthy aroma to your kitchen. A nourishing bowl like this helps calm vata’s airy energy, leaving you feeling centered and satisfied.
📖 Reading
As the days grow shorter, allow yourself to “fall” into reading. Curl up with a soft blanket and a book that feeds your soul—stories of self-discovery, spiritual awakening, or timeless wisdom. Books have the power to transport you beyond your surroundings, offering insight and inspiration from the comfort of your cozy space.
Even a few pages of an uplifting book or a meaningful quote can spark reflection, nurture a positive mindset, and remind you of your inner strength and purpose.
💐 Gratitude
Gratitude is not just a feeling—it’s a practice. Each time we acknowledge kindness, we strengthen the heart’s capacity for connection and joy. Saying thank you for a thoughtful gesture, a meal prepared with care, or even a small act of generosity nurtures trust and warmth in our relationships.
You can cultivate gratitude by keeping a gratitude journal, writing down a few things you’re thankful for each day. Offer kind expressions to others—a smile, a kind word, or silent appreciation. Prayer, reflection, and mindfulness meditation are also beautiful ways to deepen this sense of thankfulness.
When practiced regularly, gratitude becomes a gentle reminder of the abundance already present in your life—inviting peace, love, and balance from the inside out.
Returning to Wholeness
I invite you to pause and take a slow, deep breath. Notice how each inhale gently fills your body with life, and each exhale allows you to release and let go. The air you breathe is always here for you—freely given, moment by moment.
Let each breath be a quiet reminder of gratitude, as fresh oxygen nourishes your lungs and energy flows through your being. Sense the abundance that is already within and around you. In this simple act of breathing, do you feel complete—do you feel whole?