Autumn Mindfulness: Gratitude and Reflection

As we transition into fall, it is the perfect season to slow down and savor life’s little pleasures. Sip a warm cup of tea or pumpkin-spiced coffee while wrapped in a cozy blanket, delight in season treats like maple butter or baked apples, and step outside to take in the beauty of autumn, notice the vibrant leaves covering the ground, the crispness in the air, and the busy wildlife preparing for winter. These simple moments invite mindfulness and help us appreciate the magic of the season.

While we often start the year with New Year’s resolutions, the busyness of everyday life can make us forget what we set out to change. Take a moment to reflect on what you have accomplished so far this year and the goals you set for yourself. Are there areas you would still like to improve or milestones you hope to reach before the year ends? Consider what might be holding you back and what steps you can take to make meaningful progress.

Autumn is also an ideal time to pause and focus on gratitude. Reflect on what you have accomplished and the moments that have brought you joy this year. Take a few moments to journal or meditate on what you are grateful for and think about what you are looking forward to in the remaining months of the year.

Mindfulness Activity

Go for a walk in nature and fully notice your surroundings. Pay attention to the sights, sounds, and smells around you. Take a moment afterward to journal anything that stands out or any thoughts and feelings that arise. This simple practice can help you feel more present, grounded, and connected to the season.

• Breathing Exercises: Take a few minutes each day to breathe deeply while noticing the autumn scent in the air.
• Mindful eating: Savor seasonal foods slowly, noticing textures, flavors, and aromas.

If you need help adjusting your goals, creating action plans, or talking to a professional about mid-year check-ins, support is available to help you define your goals and stay on track to achieve them. Reach out to the team at Olive Branch Counseling Associates, Inc. at 708-633-8000. We are located at 6819–167th St., Tinley Park, Illinois 60477.

Mariana Rodriguez Graduate Intern, 2025.