Grounding In Autumn: A Mindfulness Walking Exercise

When life feels overwhelming, taking a mindful walk can create space to breathe and reconnect with the present moment.  This grounding practice invites you to notice the sights, sounds, and sensations of the autumn season as a way to calm your nervous system and release tension.  Walking with awareness can help you return to yourself, cultivating steadiness and clarity in the midst of change.

Fall Five Senses Grounding Walk

Objective: To cultivate mindfulness and presence by engaging the five senses while walking and connecting with the autumn season.

Materials (optional):

• A notebook/journal and pen
• A small bag to collect items (leaves, acorns, etc.)

Instructions:

1. Begin Walking and Set an Intention

• Begin by taking a slow, deep breath. Set the intention to fully notice and experience the season.

2. Sight

• Look around and notice 5 things that capture the essence of fall.
• This might include colorful leaves, pumpkins on porches, sweaters people are wearing, or the way the sunlight changes in autumn.

3. Sound

• Pause and identify 4 distinct sounds.
• Listen for crunchy leaves underfoot, wind in the trees, distant chatter, or birds migrating.

4. Touch

• Notice 3 things you can physically feel.
• For example: the crisp air on your skin, a leaf in your hand, or the warmth of a scarf.

5. Smell

• Identify 2 scents.
• This may be the smell of fallen leaves, firewood smoke, or a spiced drink.

6. Taste

• Mindfully savor 1 seasonal taste (a sip of cider, tea--observing the temperature and flavors of the beverage or simply noticing the freshness of the air as you breathe).

7. Reflection (optional)

• After the walk, jot down what you noticed in your journal.
• Invite yourself to reflect: “How did being intentional with my focus and thoughts shift my mood?”