As the year begins to wind down, November offers a natural opportunity to pause, reflect, and focus on wellness. With the holiday season approaching, it’s easy to get swept up in the hustle and bustle. At breathe LA Wellness, we encourage you to take a mindful approach to November, centering on calm, gratitude, and restoration. Here are some practices to help you cultivate a balanced month.
1. Breathe and Center Your Energy 🌬️
November often brings an increase in activities and responsibilities. Balancing work, family, and holiday preparations can feel overwhelming, so make it a priority to pause and center yourself each day. Begin your morning with deep-breathing exercises, even if it’s just a few minutes. Breathing deeply calms the nervous system, reduces stress, and helps you start each day with a renewed sense of focus.
Try This:
Inhale deeply through your nose, hold for four counts, and exhale slowly through your mouth. Repeat five times, letting each exhale release tension.
2. Prioritize Restful Sleep 💤
With the seasonal shift, daylight hours shorten, and our bodies naturally crave more rest. Honoring this need can restore your body and mind, helping to prevent burnout. Set up a calming nightly ritual that encourages restful sleep, like reading, practicing gentle yoga, or listening to soothing sounds.
Sleep Tip:
Avoid screens at least an hour before bed. The blue light emitted from screens can disrupt your circadian rhythm, making it harder to fall asleep and stay asleep.
3. Practice Gratitude Daily 🍂
November is an ideal month to cultivate gratitude. Practicing gratitude has been shown to improve mood, reduce stress, and even enhance physical health. Take time each day to reflect on what you’re grateful for, no matter how small.
Gratitude Practice:
At the end of each day, jot down three things you’re grateful for. This practice not only boosts positivity but also helps you approach life with a more open, appreciative heart.
4. Nourish with Seasonal Foods 🍠🥦
November’s seasonal produce offers nutrient-rich options like root vegetables, squashes, and leafy greens, perfect for nourishing the body. These foods support immune health, provide sustained energy, and keep you feeling grounded.
Try This Recipe:
Warm up with a roasted vegetable soup or hearty autumn salad featuring sweet potatoes, brussels sprouts, and a sprinkle of toasted nuts. Eating seasonally not only benefits your body but also aligns with nature’s rhythm.
5. Move Mindfully 🧘♀️
In November, we recommend focusing on gentle and mindful movement rather than high-intensity workouts. This can mean practicing yoga, tai chi, or simply taking a slow, mindful walk outdoors. Moving with intention helps reduce stress and keeps your body flexible and strong.
Movement Idea:
Explore a gentle yoga flow or try a walking meditation. As you move, focus on your breath and the sensations in your body. This can help you feel present and connected.
6. Reconnect with Nature 🍁
The fall season offers a beautiful, restorative environment for reflection. Spend time outdoors and enjoy the cooler temperatures and changing colors, whether by going on a hike, visiting a park, or simply sitting outside with a warm drink.
Nature Tip:
Bring some nature indoors. Decorate your space with autumn leaves, small pumpkins, or even pine cones. Creating a seasonal atmosphere at home brings nature’s calm energy into your daily life.