The EastCoaster

By: Brianna Powers

As summer turns to fall and we are faced with back-to-school responsibilities, holiday planning, work pressures, and other daily stressors, we often overlook the importance of pausing to take a breath and embrace mindfulness. During the warmer months, incorporating mindfulness into our routine seems almost effortless. We could go for a walk, prepare our favorite summer salad, or go to an outdoor dinner with friends. As the leaves begin to change and the air gets a bit crisper, how can we continue this necessary practice? This article will outline three approaches to reconnecting with your mind and body to ultimately allow yourself to embrace the beauty that is autumn.

1. Beverages, Books, and Comfort: 

On a personal note, I often find myself swept into a whirlwind of anxious thoughts, running on empty. One of my favorite ways to counter this is a simple yet effective method. We all have that one fun little beverage we adore, whether it be a glass of chilled wine, a steaming hot mug of chamomile tea, a fizzy glass of soda, or anything in between. Well, step one to embarking on this relaxation journey is to pour yourself a generous serving of your go-to drink (I recommend something warm to enhance the soothing effect). After we have our chosen drink in front of us, we want to get into a comfortable and secure space. It can be your bedroom, living room, a nice quiet bench at the park, or whatever place in or out of our homes feels the most serene to us (bonus points if you take a few deep breaths in through your nose and out through your mouth)! The next step can be chosen at your leisure. I recommend either diving into a comfort book (I suggest something from the Harry Potter series to get into the fall spirit), throwing on your favorite sitcom (New Girl always hits the spot), or grabbing a pen and paper and journaling. Sometimes the thought of journaling and dumping all your feelings onto a sheet of paper can be daunting, but you don’t necessarily have to delve into your deepest darkest secrets. Instead, you can simply jot down what you did today, plans for the future, or whatever topic you feel most comfortable writing about. Whichever activity you choose, ensure you are fully present in the moment and embracing tranquility. For a nice finishing touch, if you’re at home practicing this mindfulness activity, don’t be shy…light that pumpkin-scented candle.

2. Baking Autumn Sweets: 

Looking to get crafty in the kitchen? Baking is a fantastic method to embrace the incoming autumn atmosphere and a great way to enjoy some peace and relaxation. Amid the difficulties during my experience of having  COVID-19, quarantining proved to be the perfect opportunity for me to practice mindfulness. Throughout my week-long isolation, I immersed myself in “from-scratch” easy baking recipes. In the following paragraph, I’m going to share my favorite no-mixer beginner’s pumpkin bar recipe. 

For this recipe you will need: 

• 2 cups of all-purpose flour 
• ½ tablespoon to a tablespoon of cinnamon
• 1 tablespoon of pumpkin pie spice (sold on Amazon, at Target, or your local grocery store)
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• ½ teaspoon of kosher salt
• 2 eggs 
• ¾ cup light brown sugar
• ½ cup of granulated sugar 
• 15 oz or about 2 cups of canned pumpkin purée 
• ¾ cup of vegetable oil 

Directions:

• Preheat oven to 350 degrees Fahrenheit 
• Combine dry ingredients (flour, cinnamon, pumpkin pie spice, baking soda, baking powder, salt, brown sugar, granulated sugar)
• Combine wet ingredients (eggs, pumpkin purée, vegetable oil)
• Mix both wet and dry ingredients until fully combined
• Grease a 10×15 pan
• Bake for 25-30 minutes

If you share my affinity for sweets, you can wait about a half hour for the pumpkin bars to cool and then lather on your favorite frosting (in my opinion, cream cheese frosting completes the recipe perfectly)! While you bake, make sure to set your phone aside, play some of your favorite music or a good podcast, and relish being in this serene moment. To enhance this experience, consider pouring yourself that beloved beverage we previously discussed and cracking a window open to enjoy that nice autumn breeze.

3. Exercise: 

A beneficial approach to nurturing our mind and body involves engaging in some sort of physical activity or exercise. I know to a lot of us, an intense and sweaty workout sounds like anything but peaceful. However, consider some of the following options as ways to connect your mind, body, and soul. 

Walk Your Dog: 

If you have a dog, I suggest taking your furry friend for a stroll around the neighborhood, to your local park, or to a new area you’ve been meaning to explore. Not only will this activity release endorphins, which are natural mood enhancers that aid in pain and stress alleviation, but your pet is sure to appreciate the outing. 

Outdoor Yoga: 

Another way to enjoy the crisp air and vibrant scenery is by participating in an outdoor yoga session. You can either search for a local class being offered or grab your own yoga mat (or blanket if you don’t have one) and head into your backyard/patio to follow a guided meditation video from YouTube. 

Hiking: 

For those East Coasters that reside in mountainous regions, embarking on a hike is a great way to discover local trails while simultaneously experiencing the changing leaves and getting your body moving! The cooler temperatures are also ideal for running (or jogging if that’s more your style). 

Regardless of which physical activity you choose, try to calm your mind, and detach from social media or any stressors that may be occupying negative space in your mind. Focus on your breathing and your body moving, making an effort to savor the present moment. 

Create a fall mindset that works for you! Enjoy these mindfulness practices and embrace the wonders of fall on the East Coast!