5-Minute Simple Morning Practice for Transitioning into Fall

There is no doubt about it: the transition into Fall can be beautiful and challenging all at once. While the golden leaves and crisp air can be refreshing and inspiring, the sudden drop in temperature can also act as a bit of “shock" on the body. All of a sudden we need to work harder to stay warm and we subconsciously enter a state of “preparing for winter.” If you’re a lover of Summertime, you might also be feeling some mental or emotional resistance to the cooler weather creeping in, mourning the end of carefree warm Summer days. 

Regardless of how you’re feeling personally, change is happening and Fall is officially here! For all of us here at Alpine Botanicals, devoting our early morning-time for simple, grounding rituals has been so important in helping us lean into the seasonal transition with grace and ease. We felt inspired to share with you our 5-minute simple morning practice for transitioning into Fall that anyone can do from home, especially if you feel short on time. 

1.  Before all else: Go Outside

As soon as you rise up (maybe after using the bathroom and taking a sip or two of water), go outside! Even if you’re feeling especially groggy and caffeine is the only thing on your mind, give yourself a gentle nudge and take a step out into the fresh air. One of the easiest ways for your body to integrate and process that the seasons are changing is to spend time outdoors, allowing your body to feel the shifts in weather and sunlight patterns for itself. Remember to bundle up before you head outside so your body doesn’t feel “stressed” trying to immediately warm up. Try and seek out a spot outdoors where you can feel the sun on your face if possible. 


2.  Easy & Gentle Movement

You can easily integrate the first morning ritual of going outside into the second: practicing some gentle movement. If you only have a couple of minutes to spare: do some light shaking of your limbs, gentle head rolls, and a forward fold. If you have a little extra time on your hands that day: go for an easy walk. Don’t focus on this time as “exercising” for a fitness goal and instead just enjoy the practice of gently moving the body into being fully awake and aware of your surroundings. Take your movement practice indoors if that feels nourishing for you. There are no rules here!



3.  Enjoy a warm & nourishing tonic

After warming up the body with a little easy movement, it’s time to warm up the belly and spirit with a simple, nourishing tonic. One of my favorite morning tonics is preparing a cup of warm water with freshly squeezed lemon juice. Not only does this help keep the body warm on a chilly day, it also helps warm up our digestion for the day ahead. Making a cup of warm herbal tea also does the trick! Our Mountain Root Chai and Detox Tea are two of my favorites around this time of year. Both are warming, aromatic blends with a focus on supporting healthy liver function, which is especially important during seasonal transitions.


4.  Long Deep Breaths

As you’re waiting for your water to heat up or your tea to steep, enjoy a short pause with some long deep breaths. Close your eyes, fill your lungs up completely with air, then release completely. Do this at least three times or longer if it feels good for you. Feel free to partner your deep breathing with some daily intention-setting or meditation if time allows.


Doing this 5-minute simple morning practice has been helping make our transition into Fall easier than ever! We hope this post inspires you and reminds you how simple it can be to adopt a nourishing morning ritual or routine that will keep you centered through all of the changes ahead. 




Heather Saba is a Certified Clinical Herbalist and Nutritionist, Medical Anthropologist, Writer, Whole-Body Wellness Coach, and Holistic Educator. She sees clients both in-person and through Skype in the Alpine Botanicals clinic room and at her office in Boulder for one-on-one herbal + nutritional wellness sessions, including custom herbal formulations. Connect with her on her personal website (www.heathersaba.com) and Instagram (@heathersaba).

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