Autumn: Transition, change, & Introspection


The fall season for me is an ideal time to take notice of the occurrences in Nature and follow suite. Shorter days, cooling temperatures, limited resources, dormancy, simplicity, scarcity of water, dryness, and other changes signal plants and animals to simplify, keep warm, rest longer periods, eat nuts, and root vegetables.

The energy around us moves downward as growth and activity slows awaiting the earth’s rebirth in Spring.

Am I willing to live in accordance with the new natural rhythm of these transitory conditions, and to take care during this seasonal change?

I am…

Willing to slow down my activities, finish up projects, let go of what no longer is in my Highest Good, sleep with the extended length of darkness, eat seasonally and care for my body and mind through Yoga Practice and Mindful Living.

I invite you to read below my practical approach to well-being that I hope is helpful and beneficial to you and your health! May this information benefit you in all ways!   Love and Blessings to all, Namaste, Debbie

PS We hope you look at our website,, for our many activities and experiences.

Mindful Walking and Breathing

Take a walk in a favorite natural place and experience the placement of each foot on the earth as you slowly walk in nature aware of your breath, your supportive skeleton and the sensations of your body in this movement. Your exhalation expresses the practice of letting go so you may receive again. Touch in with the sensations you experience and the emotions that present. Allow them to flow through and out of you.

At the end of your walk, breathe in, raise your arms up overhead and feel the Gratitude for all you have received in this experience and in your life. End with eyes closed, one hand on your heart and the other on your stomach returning to the constant rhythm of the breath. Feel and Relax!

Sit in a comfortable spot or on a mat. Place one hand over your heart and the other under your bellybutton and continue to breathe. Feel the sensations associated with your breath. Scan your body from head to toe and notice the sensations. When you notice tension, breathe into that area, and make room with your intake of air. Gently ask your muscles to relax. Without adding to your thoughts, think thoughts of gratitude and continue with the body scan. Sense the outline of your body, allowing mind and body to integrate. Rest for as long as needed. As the thoughts appear, come back to the sensations of simply breathing in and breathing out to return to this present moment.


Warming & Grounding Movement

Tadasana (Mountain Pose) and upper and lower body warm-ups help me and my students to stay grounded and flexibility during this time of year. Please visit my YouTube videos at IWDS for instruction and guidance. Enjoy

Ideal Autumn Foods (Keep hydrated with cooled boiled water)

Seasonal foods are best for our nourishment. Foods that will be of substance for the energy level of the body throughout the winter. Foods that are warming, grounding, and moist will offer balancing qualities in a dry time of year. Bitter and astringent foods such as cranberries, pumpkins, dark leafy greens, root vegetables. These foods will also help to release accumulated summer heat. Adding building foods like Coconut oil, oats, dates, figs, nuts, and sesame seeds are ideal.

The body can assimilate and absorb boiled water more easily through the 7 layers of body tissue.

Oil the Body to Prevent Drying

Before a bath or shower, generously oil the body with untoasted sesame oil (warms the skin), allow to absorb into the skin for at least 20 minutes. Shower or sit in a warm tub, lathering to clean only the hairy parts of the body. To dry, blot the skin and feel the silky and soft feel of your skin. In between the daily oiling of your skin, you can scrub the skin to exfoliate. Add your favorite moisturizer afterwards.

A Balancing Fall Spice Mix

1 tbsp. coriander seeds

1 tbsp. sesame seeds

 2 tsp. fennel seeds

1 tbsp. turmeric powder

2 tsp. ginger powder


In an iron skillet or heavy bottomed skillet, dry roast the cumin, fennel and coriander seeds using medium-low heat until you can detect their aroma in the air. Place seed to cool in a wide mouth bowl to cool completely. Grind them to a uniform consistency using a grinder or mortar and pestle. Pour back the ground seeds into the wide-mouth bowl and add the turmeric and ginger. Mix thoroughly. Pour the mixture into an airtight storage container or spice shaker.

Add to foods and feel and enjoy the warming and nourishing qualities!

At our Autumn Events I will be serving seasonal dishes and will happily share recipes. Please ask me.