We often move through life at a rapid speed and feel like we can never catch up. But what often gets lost in this cycle of rushing is the art of slowing down.

As summer fades and fall begins, this feeling often intensifies. Children are going back to school, work demands pile up after the summer, and the holiday season begins to creep up in the distance, all creating a sense of urgency. That urgency feeds into the need to stay busy, to run from one task to the next and leave little time to breathe. Taking a pause and slowing down can often feel countercultural; our society emits the message that pausing equates to laziness, rest is equal to weakness, and that speed is the only path to success. However, what if there was a different path? One that equates pausing with mindfulness, that views rest as valuable, and sees the truth behind the phrase “slow and steady wins the race.”

Slowing down is not laziness; it is essential self-care. It is a way of checking in with ourselves, honouring our needs, and appreciating the things that take time to grow and flourish. This goes hand in hand with mindfulness, because at its core, slowing down is mindfulness.

But what exactly is mindfulness? It is...

“Paying attention in a particular way: on purpose, in the present moment, and non- judgmentally.” — Jon Kabat-Zinn (1994)

Our minds can feel like they are constantly either racing forward into what’s next or lingering backward on what we could have done differently. Rarely do we stop and notice what is unfolding in the present moment. This can consist of paying attention to our internal environments, such as our thoughts, emotions, and body sensations, as well as the external environment and what is happening around us. When we slow down, we give ourselves the chance to connect with what our body and mind truly need. Maybe it is a nourishing meal, a conversation with a loved one, the comfort of a fuzzy blanket, a warm drink, reading a book before bed, or simply having a moment to breathe.

Mindful questions to ask yourself:

How does my body feel right now? Am I holding tension anywhere?
What emotions am I experiencing right now, without judging them?
Do I need time alone, or do I need the presence of others?
What does my body need at this moment (rest, movement, nourishment, connection)?
What is something small in this moment that I can appreciate?
Am I here in this moment, or is my mind facing ahead or stuck in the past?

Slowing down does not have to mean doing nothing. Taking a mindful pause is often about doing things with presence and intention.

What slowing down can look like:

Mindful walks – noticing the colours of the trees, the crunch of fallen leaves, the smell of autumn air.
Sitting with a warm drink – feeling the warmth of the cup against the coolness of the air, noticing the feeling of the body warming with each sip, breathing in the aroma.
Cooking seasonal meals – immersing yourself in the process of cooking, smelling the spices, savouring the end product.
Journaling – reflecting on what your mind or body is feeling and asking for. - Watching the trees change – taking a few minutes each day to observe the subtle shift in colour and light of the leaves.

Take the time this fall to slow down, because it doesn’t set us back; it actually restores us. Just as nature takes its time to shift seasons, grow roots, and bloom, we too need time to settle, to breathe, to grow into ourselves.

Resources

Kabat-Zinn, J. (1994). Wherever you go, there you are. https://openlibrary.org/books/OL1414635M/Wherever_you_go_there_you_are

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