🍁 Good morning. In this edition, we're diving deep into the autumn spirit and exploring how movement can help you embrace the changing season with a fresh perspective. As the days get shorter and the weather cools down, we'll uncover how staying active can invigorate your body and mind. Let's fall into the magic of movement together! 🍂

-The Movement Rx Team

RESEARCH DIGEST

The season of change and mental wellness

As the leaves change and days grow shorter, many of us experience shifts in mood and energy. Seasonal affective disorder (SAD) is a type of depression that tends to occur seasonally, typically during the fall and winter months. But fret not, because nature has a powerful remedy.

🌞 The Healing Power of Sunlight

Research shows that exposure to natural light, particularly sunlight, can significantly improve mood and combat seasonal depression. Sunlight helps regulate our circadian rhythms and stimulates the production of serotonin, a neurotransmitter associated with happiness. So, make it a habit to spend time outdoors during daylight hours. Can’t fit in sun time? Try light therapy at home instead. Here’s our favorite therapy light on Amazon.

🍁 Fall into Fitness

As we embrace the autumn season, consider trying creative outdoor activities that align with the crisp, cool air and vibrant foliage. The combination of movement, sunlight, and fresh air can leave you feeling revitalized and rejuvenated. Here are a few out-of-the-box ideas to get started:

• Leaf Raking: Turning the seasonal chore of raking leaves into a workout can be fun.

• Trail Running: Colorful foliage and cooler temperatures make it a refreshing and visually appealing workout.

• Apple Picking: Walk through the orchards, climb ladders, and carry baskets of apples.

• Corn Maze: Challenge yourself to navigate a corn maze quickly for a cardio and mental workout.

• Costume Runs: Organize or join costume-themed runs or walks around Halloween.

• Haunted Walks: Some places offer haunted walks or tours during the Halloween season; It's an entertaining way to get some exercise.

FEATURED MOVEMENT

Nature bathing in fall foliage

🌿 What is Nature Bathing?

Nature Bathing, also known as forest bathing or shinrin-yoku (in Japanese), is a mindful practice of immersing yourself in nature. It's not about speed or distance; it's about presence and connection.

🍃 The Healing Powers of Fall Foliage

As you wander through forests painted in shades of red, orange, and gold, your senses awaken. The rustling leaves underfoot, the earthy scent of damp soil, and the gentle caress of a cool breeze all conspire to soothe your mind. This sensory symphony, framed by the kaleidoscope of autumn, has been proven to alleviate stress and reduce symptoms of anxiety and depression.

🧘‍♀️ How to Nature Bathe

To reap the mental benefits, allow nature to guide your pace for at least 20 minutes and let go of the busyness of daily life (yes, this means turning your phone off 🙃📱).

MIND-BODY CONNECTION

Embracing change through yoga

Change, much like the shifting leaves of autumn, is inevitable. But with mindfulness and yoga, we can learn to flow with it rather than resist it.

Flow Like Leaves

We suggest you start with a flowing sequence of poses, symbolizing the falling leaves. As you move through each posture, let go of attachments to what no longer serves you. Embrace the beauty of impermanence.

1. Mountain Pose

   Begin your practice with Mountain Pose, grounding your feet into the earth like the roots of a tree. As you stand tall and steady, visualize yourself as a mountain, unshaken by the changing weather around you. With each inhale, invite the strength and resilience of the mountain into your being.

2. Tree Pose 

   Begin by balancing on one leg and placing the sole of your other foot on your inner thigh or calf. Extend your arms overhead, reaching for the sky. Imagine you are a tree, swaying gently in the breeze.

3. Warrior II

   Transition into Warrior II by stepping your extended leg back and bending your front knee. Extend your arms parallel to the ground, gazing over your front hand. Feel the strength and stability of a warrior.

4. Extended Triangle Pose

   From Warrior II, straighten your front leg and reach forward with your front hand. Lower it to your shin, ankle, or the ground, and extend your other arm toward the sky. This posture embodies the idea of reaching and expanding, much like a falling leaf.

5. Standing Forward Fold

   Step your feet together and fold forward from your hips, letting your head hang heavy and your arms dangle toward the ground. Imagine yourself surrendering, like a leaf dropping from a branch.

6. Child's Pose

   Transition to Child's Pose by kneeling and sitting back on your heels. Stretch your arms forward and rest your forehead on the mat. This pose symbolizes a return to the earth, where leaves eventually find their resting place.

Twists and Turns

Next, incorporate twisting poses to encourage flexibility. Twists not only detoxify the body but also remind us to adapt gracefully to life's twists and turns.

7. Seated Twist

   Begin seated with your legs extended. Bend one knee and place your foot on the other side of your extended leg. Twist your torso toward the bent knee, hugging it with your opposite arm. Gaze over your shoulder. This pose encourages spinal flexibility and adaptability.

8. Supine Twist

   Lie on your back, bend your knees, and bring them toward your chest. Drop both knees to one side while extending your arms in a T shape. This twist releases tension and prepares you to embrace new directions.

9. Thread the Needle

   Begin on your hands and knees. Slide one arm under the other, bringing your shoulder and ear to the ground. This gentle twist helps you let go of resistance.

10. Seated Forward Fold

    Finish with a seated forward bend, stretching your spine and acknowledging the importance of flexibility in navigating life's changes.

Savasana – The Still Point

Conclude your practice with Savasana, the final relaxation. In stillness, recognize that amidst change, there's a core of unchanging peace within you. Embrace the evolving seasons of life with an open heart.

COMMUNITY CORNER

Share your autumn movement stories!

We want to hear from you! Share your personal stories of how movement and mindfulness have impacted your autumn experience. Whether it's a hiking adventure, a yoga practice in the park, or simply enjoying the crisp air on your walks, your experiences can inspire others. Send us your stories, photos, or even your favorite fall movement tips to be featured in our November issue.

RECOMMENDED RESOURCES

📚 Books:

• The Nature Fix by Florence Williams

• The Mindful Path to Self-Compassion by Christopher K. Germer

🎙️ Podcasts:

• The Overwhelmed Brain by Paul Colaianni

• The Daily Meditation Podcast by Mary Meckley

🌐 Websites and Online Communities:

• Times article on Forest Bathing

• Mayo Clinic's article on Seasonal Effective Disorder

📱 Apps for a Mindful Fall:

• Mindful Walking Meditation

• Calm