Mindfulness and self-care practices to implement during a season of change.
The autumnal equinox offers a distinct moment of clarity. Sandwiched between the high-energy summer and solitary winter, the astronomical event creates space to reflect, reset, and resolve to do more — to do better.
It’s time to take advantage. Here’s how.
Take Pen to Paper
Crafting a gratitude journal — spending a few moments writing about the people, places, and experiences that you feel grateful for — can bring you into the present. Over time, practicing gratitude may lead to increased happiness, life satisfaction, and quality of life, and it’s linked with increased empathy, research suggests. “Gratitude also appears to play a role in the development and maintenance of healthy relationships and is associated with increases in prosocial behavior,” James Scholl, Ph.D., a clinical psychologist, told EQX+.
How to: Be intentional with your list. If you want to work on your interpersonal relationships, for instance, ask yourself questions that help you reflect on — and see the true value of — those bonds.
Reinvent Your Afternoons
Lift yourself out of the 3 p.m. lull with the structure of a routine. “Most people partake in a morning routine because they’ve been told that doing so will help set the tone for their day,” Jonathan Kaplan, Ph.D., a behavioral therapist and the director of Soho CBT + Mindfulness Center, previously told EQX+. “And while research supports this, we fail to acknowledge that things can still go off-track in the middle of the day. When this happens, you have two choices: You can either allow yourself to get carried away by those negative thoughts, or you can do something that will change the course of your day.”
How to: Create a 30-minute daily ritual that will help you relax after a morning of intense meetings, move after sitting at your desk for hours, or be creative after staring at spreadsheets.
Pair Meditations with Mantras
Meditation becomes more achievable when combined with a mantra. “When you're vocalizing a mantra out loud, it doesn't leave a lot of room for thought,” Michael Gervais, the senior director of group fitness content and programming, told EQX+. “So for many people, it’s the easiest way to focus the mind. It's physical, it's active, and it uses language, so it helps the chatter inside to quiet.”
How to: Due to a psychological phenomenon called semantic satiation, repeating a word over and over again will gradually lose its meaning. Instead, choose a sound to repeat to yourself during meditation.
Lean into Discomfort
Feeling stuck? Challenge yourself to work on the things that scare you or seem to be outside of your wheelhouse. “I haven't done high-intensity stuff in a long time, like sprint work or Airdyne — I tend to shy away from doing it because it sucks,” Andy Bowland, a COACH+ at Equinox Miracle Mile, previously said. “But those are the things that you should lean into.”
How to: Lift heavy weights. Take a boxing class. Sign up for your first 5K. Take stock of all the workouts you avoid and start prioritizing them.
Combat “Brain Rot”
Constant overstimulation from tech may, over time, hinder your ability to remain focused and to rest and recharge. “It’s not that technology inherently ‘rots’ the brain, but it can hijack key systems like attention, memory, social cognition, and emotional regulation,” Joel Salinas, M.D., a neurologist and assistant professor of neurology at NYU Grossman School of Medicine, previously said. “Over-reliance on digital devices for instant gratification and multitasking has the potential to weaken our brain's capacity for sustained focus, deep thought with critical thinking, and long-term memory encoding.”
How to: Set aside time each day for deep, uninterrupted work, schedule periods throughout the day when you’ll avoid your phone, and find enriching pastimes to stay mentally sharp.
Find Mental Clarity with Art
Visiting a museum, particularly an art museum, not only fosters learning but can also reduce symptoms of anxiety and depression — enhancing your overall well-being. “Looking at the world around us in a contemplative way is a mindful activity that we all could use more of. When we look at art or a tree swaying in the wind, we often forget about our busy lives,” Marie Westburg, a registered art therapist and creative coach, previously stated.
This mindful observation momentarily allows people to disconnect from their hectic routines, “and it can shift our thinking into a new place, opening us up to the possibility of new perspectives and experiences,” she said.
How to: There’s no one-size-fits-all approach to your next museum visit. The key is to show up with an open mind and heart. Slow down and immerse yourself in the exhibits rather than rushing through. This will allow for deeper engagement and reflection.
Express Yourself Through Dance
Dance is a form of art that offers the space to express yourself freely and with vulnerability. Because it happens in real-time, there is a feeling of immediacy and presence, fostering a deeper connection with the flow of life.
How to: Don’t overthink your moves; shed any notion that your movement needs to look a certain way. Let your body go with the flow, feel the beat, and get into the groove.