Rest & Reset Rituals

At this golden time of year, we invite you to join us in harmonising with the rhythms of the slower season, getting the restoration you need to prepare for the renewed vitality of the months ahead…

Seasonal Nourishment

Autumn’s bounty offers an abundance of nutrient-rich foods that align with the season’s need for warmth and grounding. Stock up on seasonal produce like butternut, pumpkin, spinach, apples, pears, and citrus fruit. These grounding foods are not only comforting, but also rich in vitamins and minerals.

Tip: Make a habit of preparing hearty soups and stews loaded with seasonal vegetables like butternut and spinach. Incorporate fruits like apples and pears into baked desserts or as a snack with a sprinkle of cinnamon for added warmth.

Supplemental Support

The shorter days and cooler weather can impact your energy levels and immune function. This is where high-quality, additive-free supplements can play a crucial role in bridging nutritional gaps. Here are a few of our favourites for this time of year…

• Vitamin D to help you compensate for the reduced sunlight exposure
• Magnesium to promote restful sleep as the nights grow longer
• Omega-3 fatty acids to support your mood as the seasons change
• Vitamin C to strengthen your immune health and help combat seasonal colds and flu
• Zinc to further support immunity and help you recover if you do get ill
• Probiotics to nourish your gut, the health of which is closely linked to overall immunity and well-being 

Did You Know? 

Studies show that magnesium deficiency is linked to increased stress and poor sleep. Adding magnesium-rich foods like spinach, almonds, and dark chocolate to your diet can naturally boost your levels.

Gentle Movement

As the pace of life slows in autumn, your exercise routine can reflect this shift. Swap high-intensity workouts for more mindful and grounding practices like…

• Yoga for quiet strength, improved mobility, and emotional equanimity
• Tai chi for focus and calm
• Brisk nature walks for energy and inspiration
• Pilates for core strength and mobility
• Dance classes for social interaction and fun
• Gardening to stay active while connecting with the changes in nature

Tip: Aim to spend at least 30 minutes outdoors daily. The crisp autumn air and natural surroundings can boost your mood and improve circulation.

Contemplation & Cultivation

Autumn is an ideal time to turn inward and focus on mindfulness. Practices like meditation, journalling, or simply sitting in silence can help you reconnect with yourself and reduce stress.

Tip: Start a gratitude journal and write down three things you’re grateful for each day. This simple practice can shift your mindset and foster positivity.

Restorative Rest

Rest, of course, is the cornerstone of any reset ritual. With the longer nights of autumn, prioritise getting sufficient and restorative sleep with a few tried-and-tested tips: 

• Create a sleep schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.
• Limit caffeine intake: Avoid consuming caffeine after midday to prevent it from interfering with your sleep.
• Exercise regularly: Engage in regular physical activity, but avoid intense workouts close to bedtime.
• Keep your bedroom cool and dark: Use blackout curtains and maintain a cool temperature to create the ideal sleep environment.
• Use relaxation techniques: Practise deep breathing, progressive muscle relaxation, or listen to calming music before bed.

Other Ways to Rest & Reset

• Digital detox: Dedicate one day a week to disconnect from digital devices. Use this time to read, spend time with loved ones, or engage in creative hobbies.
• Declutter your space: A tidy environment can promote a sense of calm and clarity. Use the change of season as an opportunity to organise and simplify your living space.
• Hydrotherapy: Indulge in warm baths infused with Epsom salts and soothing essential oils to relax your muscles and mind.
• Forest bathing: Spend time in nature, immersing yourself in the sights, sounds, and scents of the forest to lower stress and boost well-being.
• Creative expression: Try painting, drawing, or crafting to engage your creative side and find a sense of accomplishment.
• Aromatherapy: Use essential oils like lavender, chamomile, or cedarwood in a diffuser to create a calming atmosphere.
• Seasonal rituals: Light candles and enjoy comforting teas like rooibos or spiced chai to create a cosy and reflective ambiance.
• Massage therapy: Treat yourself to a massage to relieve tension and improve circulation.
• Gratitude letters: Write heartfelt notes to loved ones expressing your appreciation for them.

Reading retreat: Dedicate a weekend to reading inspiring books or revisiting old favourites, paired with warm drinks and soft blankets of course!