The Season on Autumn: A time of letting go, change, and a time of returning to self.


Walk and listen to the sound of the footsteps

Walking on the grass

Walking on fallen leaves

The sound of footsteps on gravel…

On pavement…

Breathe while listening…

Without any sense of hurry…

Listen to the sound of the breath and the footsteps

Yoga through the seasons   by Sandra Sabatini & Silvia Mori




Activity for the Spirit

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!



Autumn brings a sadness for me as I let go of the beautiful bounty of the harvest and growing season, as I become aware of the fading heat and availability of sunlight. I let go of visiting friends and extensive travel. I feel the pull and invitation of my energy to begin the journey inward.

This autumn holds even more of these elements as I and my family prepare for our migration Southward to Virginia, our new home. How I will miss the familiar! Our home, our community, our friends, family and practice. The comfortable, predictable familiar!

As we sort through our material possessions we have carried with us so long, and pass them onto loved ones, it is bitter sweet. I am so very aware of the joy and sorrow as I let go to let in. As My life, as I know it, begins to die, I parallel the natural world. Holding the hope of rebirth in the new beginnings of Spring! It is only through this process that I can experience rebirth. I am willing and open to this experience. May I learn the Graceful ways as nature teaches me.

May the following Mind, Body and Spirit suggestions, ease you into your rebirth as you experience the transformative qualities of this season of letting go.

Love and Blessings to all,

Namaste, Debbie

Autumn Thoughts

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

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, figs, and sesame seeds are ideal.

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 grind-ed 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!

The Everyday Ayurveda Cookbook by Kate O’Donnell