Misty Trails and Cozy Moments: Embracing Fall with Nature-Based Self-Care
As the cooler days of fall settle in and the fall equinox marks the transition into a season of reflection and balance, the Pacific Northwest transforms into a misty wonderland. I deeply value resourcing in nature as a powerful tool for healing. I often bring nature into client sessions through mindfulness activities and metaphor, helping to create a sense of calm and connection even when we are indoors.
Nature has the incredible ability to regulate the nervous system, reduce stress, and provide a calming, grounding effect on both the mind and body. The sights, sounds, and textures of the natural world offer somatic benefits—helping to lower cortisol levels, reduce muscle tension, and nurture a sense of peace and connection.
Here are some of my favorite fall activities in the Pacific Northwest that support self-care and mental well-being:
1. Forest Bathing in Pacific Northwest Woods
The dense forests of the Pacific Northwest are perfect for Shinrin-yoku, or the Japanese art of forest bathing. Strolling mindfully through a forest cedars and Douglas firs allows you to fully immerse yourself in nature. Take in the sights, sounds, and smells of the forest—the texture of the moss, the crisp air, and the gentle patter of the rain. This calming practice helps quiet the mind and ground your body in the moment.
2. Nature-Themed Gratitude Journal
Find a quiet outdoor spot—whether it’s in a park, by the water, or in your backyard—and bring a journal. Take a few moments to observe your surroundings. Write down three to five things in nature that you feel grateful for in that moment, such as the sound of birds, the cool breeze, or the smell of pine trees. Regularly engaging in this activity can enhance mental clarity and reduce stress by fostering a mindful focus on the present moment. Over time, it also cultivates a more positive mindset, making it easier to recognize the small joys in everyday life.
3. Sensory Scavenger Hunt
Create a list of sensory experiences to find while outdoors, such as the sound of rustling leaves, the smell of earth after rain, or the sight of a unique bird. As you explore, actively search for these sensory cues and take a moment to fully experience each one. This activity encourages play and mindfulness by engaging multiple senses and helps you connect more deeply with your environment.
4. Tree Hugging for Grounding
Find a tree that resonates with you, and gently embrace its trunk, feeling the texture of the bark against your skin. This practice can promote a profound sense of stability and calm by allowing you to physically connect with a steadfast, living entity. As you immerse yourself in the experience, the act of hugging a tree can also evoke a deep sense of gratitude for nature’s enduring presence and support, nurturing emotional resilience and well-being.
5. The Curious Story of Driftwood
Pick up a piece of driftwood next time you’re on the coast, and let your fingers trace its smooth, weathered surface. Reflect on its journey through the rivers and the waves and imagine how it’s been shaped by its environment. This tactile connection to nature can serve as a gentle, grounding practice.
6. Beach Walks on Misty Days
On misty fall days, the beaches of the Pacific Northwest are breathtaking. Take a slow walk along the shoreline. Feel the cool sand or pebbles under your feet, the mist on your skin, and breathe in the salty air. The waves crashing nearby create a sense of rhythm that can bring you back to center, allowing you to feel grounded, windswept, and alive.
7. Mushroom Foraging in Wet Forests
Fall is mushroom season, and the Pacific Northwest is known for its rich variety of fungi. With proper guidance, foraging for mushrooms like chanterelles can be a mindful, grounding activity. As you wander through the forest, pay attention to the earth beneath your feet—the damp moss, fallen leaves, and the subtle beauty of the mushrooms themselves. This tactile connection with nature enhances mindfulness and relaxation.
Bringing Nature Indoors
Even on rainy or chilly days, there are plenty of ways to connect with nature from the comfort of home. These indoor activities offer grounding and mindfulness while still allowing nature to play a central role in your wellness:
1. Nature Journaling Indoors
On days when you can’t make it outside, take time to reflect on nature through writing or drawing. Sit by a window with a view of trees or the sky and begin journaling. Write about the sounds, smells, or sights of nature you’ve experienced recently. If you’re artistically inclined, sketch the natural elements you see or have experienced during outdoor activities. This practice helps deepen your connection with nature while providing a creative outlet for reflection.
1. Mindfulness Meditation: A Walk on the Beach
Transport yourself to a warm sandy beach without leaving your home. Begin with a guided meditation, visualizing a quiet beach setting. As you close your eyes, imagine the sensation of the sand beneath your feet, the warmth of the sun on your skin, and the gentle sound of waves rolling in. Focus on each sensory detail, allowing your mind to fully immerse in the peaceful, natural environment. This practice can help reduce stress and bring calm to a busy mind.
3. Wreath Making with Natural Materials
Embrace creativity by making a wreath with items from nature—pine cones, leaves, moss, and twigs collected on a walk or gathered from your backyard. As you weave these materials together, focus on their textures, colors, and shapes. This simple, hands-on activity allows you to engage mindfully with natural elements, creating something beautiful while grounding yourself in the present moment.
These grounding techniques are immersive and allow you to connect with the beauty of the Pacific Northwest—whether you’re out in the woods or cozy inside on a rainy day. Embrace these practices to enhance your self-care and find peace in the natural elements around you.
Warmly,
Julie
Licensed Professional Counselor at Panoramic Counseling
Portland, OR
Leave No Trace: In addition to honoring the history of this land, I encourage everyone to follow “Leave No Trace” principles—ensuring that we protect these natural spaces for future generations. By being mindful of our impact, respecting wildlife, and leaving the environment as we found it, we show gratitude for the beauty and healing that nature provides.