Young woman with hand on chest breathing in fresh air in a beautiful garden during sunset. Healthy girl enjoying nature while meditating during morning exercise routine with closed eyes.

Autumn Rituals for Wholistic Wellness

Harvesting the Bountiful Season with Autumn Rituals

Autumn invites us to align with nature’s rhythm and to us to reflect on those daily aspects and practices that truly nourish our inner space, to recommit to honouring ourselves with healthy habits and wholesome nutrition. Inspired by the Autumnal Theme, and drawing on the wisdom of Traditional Medicine, we have put together these transformative rituals and practices to nourish your body, mind, and spirit during this autumn harvest.

From wholesome practices to embracing the bounty of the season, these rituals invite you to usher in a new level of well-being, supporting you to thrive throughout the season.

Read on to explore these ways of creating a nourished, earthy and grounded autumn.

  1. Hydrate with warm drinksAutumn ritual: warm cacao pouring

Autumn is the time to transition away from cold and iced drinks and adopt warming liquids such as:

Nourishing Herbal Teas: warm your soul and boost your immunity with nourishing herbal teas. Embrace the autumnal flavours of chamomile, ginger, and cinnamon. Not only do these teas provide comfort, but they also offer antioxidants and anti-inflammatory properties, supporting your overall health.

Create a daily cacao ceremony: warm cacao is not only high in iron, calcium and magnesium, it contains flavonoids to support circulation, flavanols to improve brain function and cognition and ‘happy’ chemicals to improve overall wellbeing. You can easily increase its moisturising qualities by adding nutritious oils such as ghee, coconut or tahini, thus contributing to your hair and skincare regime from the inside out.

Spicy Chai to warm and invigorate: taking time to adopt a daily chai ritual during autumn and winter, is a wonderful way to introduce a multitude of warming spices, which contribution to support healthy digestion as well improve circulation ahead of the cooler months.

Warm miso, soups, stews and broths: are also a nourishing consideration for the autumnal season.

  1. Embrace Seasonal Nutrition

Eating seasonally means you are consuming foods that are the apex of their vitality, thus transferring this optimum nutrition for your best health. Autumn is usually when berries, gourds, tree fruits, brassicas and root vegetables come to the end of their growing season, have ripened and are ready for harvesting.

With so much bounty on offer, it’s easy to incorporate nutrient-rich autumnal foods into your diet. These foods provide essential vitamins and minerals, supporting your immune system and overall well-being. Some examples of Autumn harvests include:

  • Fruits – apples, banana, figs, grapes, melons, pears and strawberries
  • Vine bearing/ Gourds – squash, pumpkin, zucchini, cucumber, eggplant, capsicum
  • Root vegetables- beetroot, turnips, swedes, sweet potatoes, carrots, parsnips, radishes, onions
  • Brassicas – broccoli, Brussels sprouts, cabbage, cauliflower
  • Greens; fennel, leeks, celery, beans, silver beet, kale, Asian greens

Congee is a type of rice porridge or gruel popular in many Asian countries.

  1. Synchronise your diet with the energetic elements of the season

Autumn is the time to start in on the soups, stews and roasts for your meal preparations and transition to warm, grounding, seasonal cooked meals. Dishes that are warm, moist, and well-cooked are easier to digest and their watery nature helps to nourish the yin element. Meals such as congee, dal, kitchari, curries, steamed greens, spiced wholegrains and baked vegetables will assist in balancing out the cold, windy qualities of the season.

Autumn is the season where the proportion of raw to cooked fruit and vegetables can move towards 50:50. Autunm, along with Spring are transitional seasons, where the external elements are capricious, tempering this with the internal theme of balance assists us to move through these seasons with grace. A simple way to incorporate synchronising your diet with the seasons is 50:50 raw to cooked in spring and autumn, 25:75 raw to cooked in winter and 75:25 raw to cooked in summer.

  1. AUTUMN RITUALS WITH ESSENTIAL Oils: Moisturising both inside and outwoman massaging her painful foot on beige background

To counterbalance the cool windy drying nature of Autumn it is important to maintain a moisture-rich veil both inside and out.

Maintaining a diet with quality fats and oils: including cold pressed oils, such as flaxseed oil, linseed oil, olive oil, sesame oil, almond oil, walnut oil, evening primrose oil, as well as activated nuts and seeds such as almonds, walnuts, macadamias, sunflower seeds, pepitas, sesame seeds, freshly ground LSA and tahini paste and oily deep-sea fish, eggs and avocado. A wholesome combination of fats and oils should support overall skin health throughout the season.

Hydrate your nasal passages: During autumn, your sinus cavities can dry out, and the loss of skin integrity can lead to nasal bleeding, headaches, allergies, and congestion. Applying a soothing balm or a few drops of hydrating nasya oil into each nostril before bed can help support and soothe this vital area and help ward off autumnal respiratory conditions.

Integrate a nightly Self-Massage Ritual: Abhyanga is a traditional Ayurvedic practice of self-massage involving the soothing application of warm, herbal-infused oils onto the body in gentle, rhythmic motions to promote relaxation, nourish the skin, and balance well-being. While a full body ritual is deeply nourishing, tending to just the feet and scalp can be similarly rewarding when time is constrained.


  1. Create your own Autumn ritual FOR intentional sleep: YOUR OWN ‘turn-down’ service

Creating an intentional sleep ritual can be one of the most powerful tools for enhancing overall well-being by fostering relaxation, signalling to your body and mind that it’s time to unwind, and promoting restorative sleep. Creating your own hotel-quality nightly turn-down service can be deeply rewarding as a self-care practice or as a whole family, as well as grounding. An easy way to consider this is to ‘turn down’ all facets: physically, mentally and emotionally.

‘Turn down’ the energy of your physical space. The whole house if you’re a family or just your room, whatever serves you best. This could include any lights, noise, electrical and other devices. When turning down your bedroom, consider cleaning and clearing your space, dim the lighting and spritz your pillow and dab your pulse points with sedating scents, such as lavender essential oil.

‘Turn down’ your internal energy. Other practices could include a calming warm bath or foot soak and Abhyanga (self-massage). You might like to consider a few grounding yoga poses such as Balasana (Child’s Pose) or Supta Baddha Konasana (Reclining Bound Angle Pose), Viparita Karani (Legs up the Wall Pose) or practice a pranayama such as alternate-nostril breathing. Additional grounding yogic practices such as yin yoga and yoga nidra or other mindful meditations are also worth exploring. Or you can simply take time for a relaxing herbal tea or nourishing adaptogenic cacao, whilst reading some short uplifting inspiring prose or poetry. Find more ideas in our guide to creating a sleep routine.

Incorporating a mix of these techniques in the hours before bed can help relax your nervous system and your mind, quelling anxiety and centring you in your body.

Young beautiful woman with short curly hair meditating in light fitness studio. Hands in namaste. Pray, gratitude, yoga, love God concept.

  1. AUTUMN RITUALS OF Thanks + Giving | gratitude for what has been and still yet to come

Autumn is a wonderful time to give thanks and gratitude for what has been and what is still yet to come. Traditionally Autumn is the season where the culmination of all the efforts  –  physically, mentally and spiritually – during spring and summer are accounted for and the bounty and wisdom are harvested so that during the internal winter months these reflections can inform the following season’s cycle.

One simple and adorable way of embodying this can be to keep a blessing jar and literally ‘Count your blessings’. By writing down the things that you are grateful for on little pieces of paper you can visually see and celebrate all the blessings that come your way.

Another way to align with the season of Autumn is by letting go or surrendering that which no longer serves you. Just as the trees are losing their leaves it is a wonderful time to synchronise with nature and do the same: clear clutter, remove and release all those things that no longer serve a purpose for you. But don’t throw them away, all things you have identified and no longer need – give to friends and charities. The best way to celebrate your blessings and embody gratitude is to give back.

Yellow leaves, driven by gusts of wind, swirl in the air against the background of a gray autumn sky. Leaf fall in a birch grove. Detail of autumn forest.

  1. Restorative movements and meditations: AUTUMN RITUALS IMMERSED IN NATURE

Darker mornings and capricious weather can be off-putting and lead us to feel less inclined to get out and about for exercise, but your current regime need not fall to the wayside – just make some simple seasonal changes. Autumn invites us to integrate slower, more restorative exercise into our routine such as yoga or wrapping up and going on a bracing walk, taking advantage of the crisp air and vibrant foliage. This simple ritual not only enhances cardiovascular health but also allows you to soak in the beauty of the season, reducing stress and promoting mental well-being.

Seasonal changes powerfully affect our inner environment just as much as the colour of the leaves on the trees. Meditating during these times can support our well-being and harness the positive qualities of each season. Autumn is a wonderful time to retreat inward and explore a Meditation for the Change of Season

Autumn with its dynamic blend of cold, dry, light, rough, and windy energies, encourages us to explore new experiences, establish novel routines, and initiate changes in our lives. The call to embrace the creative and swiftly shifting energy of autumn requires that our daily practices are balanced, grounding, earthy and nourishing. Our Autumn Rituals for Wholistic Wellness are curated to navigate the seasonal transition while cultivating a sense of equilibrium.