Ch-Ch-Changes

Having just passed through the Autumnal Equinox here in the northern hemisphere, it's got me thinking of all the ways we can ‘surf’ transitions more smoothy in our lives. The change into Late Summer, or what’s known in Chinese Medicine as the Fifth Season, is a key pivoting point in the natural cycle of the year. It’s a time of transition from the more expansive, bright, warm and yang summer months to the more contractive, cooler, darker, yin energy of fall.
In the clinic I see a lot of common themes that come up during this time.
These principles also apply whenever you’re going through a transitional period, regardless of the season, here are my top tips for thriving during change…

MOVE

1. Strengthen the Center

A strong core makes movement more integrated and lessens occurrence of injuries. It also provides an inner feeling of safety for your nervous system. It gives you more freedom in your motion, and the feeling that you can take risks and challenge your centre more. There are many ways to build a stronger core, but one of my favorite movements to practice regularly is the 8 Pointed Plank. It’s a relatively simple movement, and one that can be scaled easily by adding more tension. This version of plank builds isometric strength in the deep muscles of the core and integrates the upper body into the center. You can also try this short 7 Minute Core Series if you want a sequence of moves done together.

2. Work on Balance

Balance is a key skill that translates into everything we do. It is transferable into our ability to stay mentally balanced because of the amount of presence and focus it physically requires. . You can find opportunities to balance through yoga postures like Tree,Eagle Pose  and handstands. Take it to the next level of fun by trying  a wobble board, slack line or surfboard . Even just randomly standing on one leg throughout the day helps you to reconnect with your centre (tip: you can make balance more challenging by closing your eyes and moving your head!).

EAT

3. Transition to Warmer Foods

The Late Summer season corresponds to the Spleen and Stomach organs in Chinese Medicine. During this time, and other times of change, these organs need extra support. Our tolerance for raw and cold foods can go down, so try at least slightly cooking your foods. It is a good time to have more soups, stews and stir-fry’s, and add warming spices like garlic, ginger, cinnamon and pepper. 

4. Listen to your Gut

There is a well-established link between our emotions and digestion. When we’re stressed, it dramatically reduces our capacity to digest foods regardless of what we’re eating. By slowing down and taking a brief pause before you start eating, the digestive process gets stronger and your ability to absorb more nutrients from your food increases. Finding a practice before your meal that resonates is key. Some options include: prayer, sharing gratitude, a song, or just taking 3 slow conscious breaths while connecting to your senses, smelling your food and taking in the colours before you  begin eating.

Also, while you’re eating, slow down. If you’re like me and have a tendency to unconsciously default to eating quickly, ask yourself why. Are you rushing to consume just to get to the next thing and blocking nourishment? If so, slow down, listen to your gut and savour the food that is being transformed into literally you!

REST

5. Don’t sacrifice that extra hour of sleep 

In the summer months when the days are longer, and yang energy is high, you might find you’re able to sleep less without any problem. As the days get shorter transitioning into the more yin months of autumn, and during other times of change and transition, our bodies need more sleep. Try to shoot for that 7-9 hour sleep opportunity each night. That allows your body time to fully recover and nourish the deeper yin levels, leaving you more grounded and centered. If you’re ever not able to get a full night's rest, see the next point below…

6. Practice daily Meditation, Restorative Yoga or NSDR

A daily practice (even 10 minutes) where you limit external stimuli and rest your body and mind is so useful to staying centred and navigating transitions with ease and grace. This is especially true after nights you haven’t slept well, but even when you get good rest, giving your body and mind an opportunity to “digest” your experience is time well spent! If you want to give it a try, here’s a simple 10 minute guided Non-Sleep-Deep-Rest (NSDR) by Dr. Andrew Huberman and if you have more time, a 45 minute guided Restorative Practice.