Increased anxiety is typical for me this time of year. Can you relate? (Yes, yoga teachers feel anxious too!) My personality and body generally react to the fall season with a buzz of extra energy that can be difficult to navigate. So I also have to be extra mindful about supporting my nervous system.

One of my favorite practices lately combines mindful movement, also called somatic movement, with meditation and journaling. The practice helps me to tune into what's going on and reflect on what I find, so I can let it go.

If you too find your anxiety levels rising this time of year, you may find this reflective practice helpful. Here's how to get started:

SOMATIC MOVEMENT

Begin with somatic movement. Here, we're focused on the inward experience vs. the outward expression. So we close our eyes or soften our gaze, and we slow w-a-a-y down. We pay close attention to the physical sensations accompanying the movements. But also we're building a container in time and space to safely process the tension and trauma we hold in our body. As the saying goes, "Our issues are in our tissues." Slow, mindful movement signals to our nervous system, "It's safe to look at what's happening and set it down for a while." Think, Child's pose. Cobra. Down dog. Table, cat and cow, or seated cat and cow. Repeat the movements many times, slowly.

MEDITATION

Take several rounds of mindful movement. Try movement lying down, then sitting up, and finally kneeling or vice versa. In between each round, lie down in savasana or sit comfortably and simply breath. Notice your breath in your body. Observe any thoughts or emotions present, and allow them to be as they are without trying to change them. Meditation/observation can last a few breaths or several minutes.

JOURNALING

You could also include a mindful art practice, but my personal go-to is journaling. Once you've completed several rounds of mindful movement and meditation, gently sit up and start writing/drawing. If it helps, set a timer or a page goal. The important thing is not to stop writing/drawing until you're done. Reflect on what came up for you as you moved. Where did you feel it in your body? Are there memories associated with the feelings or parts of the body? If you tend to use journaling time to make a to-do list that only increases your anxiety, give yourself permission to begin there. Get it all out, and then dig a little deeper.

WRAPPING UP

Complete your practice with another savasana or meditation. Allow the focus to be on your breath. Perhaps allow a sense of gratitude to fill your heart. Afterward, tuck the journal away, and don't review what you wrote/drew. There's no need to critique your grammar or form. Your journal is like the rest of your practice-- a safe space to process some of the tough or uncomfortable stuff. For your eyes only! You may also be surprised to find that some of your best, creative ideas and "a-has!" happen during this practice. Celebrate it!

KRIATIVE SANGHA

If this kind of practice appeals to you, you may enjoy my free, virtual Kriative Sangha. We meet this Sunday from 7-8 pm. I'll lead sangha members through mindful movement, meditation, and creative expression.

Register today.

FALL RETREAT -- NOVEMBER 18TH, 10 AM- 4 PM @ SKY POND, APEX

REFLECT is also one third of the theme for my fall one-day retreat -- "RNR: Reflect. Nourish. Reach." Learn to incorporate these kinds of practices into your self-care toolkit to relieve tension, reduce stress and anxiety, and calm your nervous system so you can make forward progress on your dreams, all in a beautiful, serene setting. Sign up for my newsletter to learn the moment registration opens Sept 20th and mark your calendars for Saturday, November 18th!