Grounding in the Body: Fall-Inspired Somatic & Mindfulness Practices

Grounding and regulation are all about helping your nervous system feel safe, supported, and present in the moment. They’re not about forcing calm or stopping thoughts; they’re tangible skills that help you notice your body, reconnect with your senses, and respond to stress in ways that feel manageable. 

When you think of grounding exercises, you may imagine the most common and popular ones: deep breathing in a quiet room, long meditations, or trying to “calm down” on command. However, regulation doesn’t always come from stillness or silence. For a lot of people, especially those with trauma histories, busy minds, or neurodivergent brains and nervous systems, grounding works best when it’s practical, sensory, and body-based, giving a concrete way to shift your state when life feels overwhelming.

There is hardly a better time to incorporate the season into our grounding exercise than fall! Autumn offers textures, temperatures, and sensory cues that can support nervous system regulation without forcing anything. Instead of relying on abstract mindfulness, fall-inspired somatic practices give people something to hold, feel, smell, or move with, making grounding more accessible.

So, what are some ways we can incorporate Autumn into our grounding exercises this season? Read on for more info from the holistic healers at Rise and Thrive Counseling! 

Use Nature as a Co-Regulator

Being outside in the fall offers sensory cues that help anchor the body in the present moment without requiring stillness or meditation. Even small moments in nature can shift the nervous system into a more regulated state.

Ways to Practice:

• Take a brief walk and focus on the sound of leaves crunching under your feet

• Notice one color, one texture, and one scent during time outdoors

• Lean against a tree or sit on the ground to feel physical grounding

• Open a window and take five slow breaths of outdoor air

• Collect natural items like acorns, pinecones, or leaves to use as sensory anchors at home or work
  

Engage the Body with Warmth and Weight

Temperature and pressure are powerful somatic tools, especially during seasonal transitions when the body craves comfort and predictability! Warmth and gentle weight can help regulate the nervous system and create a felt sense of safety.

Ways to Practice:

• Use warm beverages mindfully: notice the heat in your hands and throat

• Place a heating pad or warm compress on your chest, stomach, or lap

• Wrap up in a weighted blanket or layer heavier fabrics for grounding

• Take a warm bath or shower while focusing on sensation rather than productivity

• Hold a warm mug, bean bag, or rice sock as a tactile regulation tool
  

Create Sensory Rituals for Transition Times

Morning and evening transitions can be particularly dysregulating in fall as light patterns shift and routines adjust. Small sensory routines can help the body anticipate, settle, and adapt.

Ways to Practice:

• Light a fall-scented candle or use essential oils during morning or evening wind-down

• Choose soft fabrics or textured clothing that feel grounding on the skin

• Play ambient sounds like rain, fire crackling, or rustling leaves

• Do a 30-second body scan while brushing teeth or washing hands

• Create a “transition object” like a stone, fidget tool, or piece of fabric to hold during shifts in activity or environment
  

Resources for Learning and Practicing at Home

Grounding and somatic practices are easier to sustain when you have guidance, inspiration, and reliable exercises to turn to. There are many free or low-cost resources that can help interested folx explore techniques safely and effectively.

Ways to Explore and Practice:

• Mindfulness Apps & Websites: Many offer free guided meditations and body scans, including Insight Timer.

• Somatic Exercises: Tara Brach, Peter Levine, and other trauma-informed teachers share free exercises and videos on YouTube for body awareness and nervous system regulation.

• Polyvagal Theory Tools: Stephen Porges and Deb Dana-inspired practices, including breath pacing, gentle movement, and social engagement exercises, can be found in free PDFs or short video demonstrations online.

• Nature & Sensory Practices: Local parks, community gardens, and even backyard spaces can serve as “practice labs” for grounding using touch, sight, and sound.
  

Speaking of resources: if you want more holistic help, look no further than Rise and Thrive Counseling. Our holistic counselors can help address all areas of life. Reach out today to learn more. We look forward to hearing from you!