Fall has always felt like a turning point for me. While the days are shorter and the air is cold, I don’t feel terrifying. I’m feeling well. He joked that seasonal depression was reversed. Summer is their endless sunlight, leaving me unsettling while autumn and winter feel like home. This is part of the reason I moved to Portland, Oregon. I love the cozy rainy moon and the sense of possibilities they bring. Ayurveda is a traditional Indian medical system rooted in the belief that the body, mind and spirit are deeply interconnected, and these transitions are not accidents. They are an opportunity to pay attention. And in some mindful Ayurvedic rituals, we can adapt to the season rather than resisting the season.
After reading Kamille herself, I remembered this Reflections on experiencing Bali’s wellness culture. What resonated with me was not the grandeur of the ritual, but the simplicity of theirs, the intentional practices weaved into everyday life. As someone who loves to live each season, I wanted to make the most of this transition during my favorite time. I realized that Ayurveda provided the perfect framework.
Ayurvedic rituals will ground you this fall
“Just as the outer landscape changes with the seasons, so does our inner landscape.” Nidhi Pandiacertified advanced Ayurvedic practitioner and author You already know your body. In autumn, it may seem like a new desire for food nutrition, changes in digestion, or a craving for deeper rest. Paying attention to these signals, Ayurveda shows how to nourish and support themselves through food and rituals.
Nidhi Pandia
Nidhi Pandya Bhanshali is a Nama certified Ayurvedic physician known for his modern approach to ancient wisdom. A teacher at Shakti School in Ayurveda, she also teaches Ayurvedic nutrition courses on OneCommune.com (3.5B+ views on Tiktok). Her work has been featured in major Indian newspapers such as Vogue, Allure, Harper’s Bazaar, and Times of India and Indian Express. She spoke at companies like Google and gained 180k+ Instagram followers.
According to Ayurveda, how to thrive in autumn
In Ayurveda, each season has its own qualities, and autumn is perhaps the most dramatic. When the air gets dry and cool, our bodies instinctively readjust. Our skin can become more tense, sleep less and immunity can shaking. Internally, digestive fires are fortified, often inducing new desires for heartfelt and grounded foods after summer of salad and no-cook meals.
Nidhi says, “When the dry, cold air begins, the pores tighten and the body begins to regulate its temperature differently, producing more brown fat and keeping us warm.” It is a reminder of how deeply we are connected to nature. However, without mindful nutrition, the body can stagnate, accumulate mucus, slow digestion, (despite having a strong appetite), stagnate, and slow digestion.
This is why we believe Ayurveda will fall into a pivotal season. It calls us to anchor us, nourish us, warm us, and lets us experience these months with balance and ease. PSST… These rituals not only support us now, but also provide for the deeper cold weather in winter (see Ayurvedic winter tips).
Signs for your season:
- Stable digestion and regular appetite
- Deep, restful sleep
- Nourishing and moisturizing skin
- Focus and grounded energy
Signs that your balance may be out of balance:
- Dry skin, lips, or hair
- Relaxation and difficulty sleeping
- Irregular digestion (bloating, constipation, or blunting)
- Scattered, anxious, or ungrounded feelings
Your Autumn Ayurvedic Food Guide
If autumn quality is cool, dry and light, Ayurveda teaches you to balance it with them, such as warm and moist grounding. So this season is when you lean on nutrient fats like hearty stews, roasted root vegetables, slow-cooked grains, and ghee and olive oil. Not only do these foods comfort, they also stabilize the body, strengthen digestion, and stabilize the energy as the days get colder.
Nidhi describes autumn diet as “anchors” that support both the body and mind. Think roasted sweet potatoes and beets slowly cooked in lentil soup seasoned with garlic and herbs, inger and cumin Kichidy of rice and Mundal. Seasonal fruits like apples and pears cooked with warm spices are not only easy to digest, but also deeply satisfying.
In contrast, foods carrying the same quality of autumn – cold drinks, raw salads, cool desserts, or too many fruits – can tilt the body towards an imbalance, weaken digestion and cause stagnation. Instead of adding lightness to lightness, Ayurveda encourages layering warmth in every meal to build resilience.
Try this Ayurvedic-friendly autumn recipe
The best crispy recipe. A cozy one-pot meal of rice and Mungen cooked in warm spices and ghee. Perfect for the evening when you want something simple and easy to digest.
Roasted root vegetables with gremolata and whip feta. Roasted until the beets, carrots, radish and garlic became caramel. Healthy fat + hearty root vegetables = falling balance.
Roasted Thanksgiving vegetables. Heirloom carrots, wild rice and tahini create a flavourful side that when combined with protein can also serve as a satisfying main ingredient.
Cardamom and caramelized pear amaranth porridge. Amaranth bowl gently toasted, stewed with milk, cardamom and topped with caramel pears. Cozy, warming, and exactly what we need on our autumn plates.
Golden milk. A traditional Ayurvedic tonic made from turmeric, ginger, cinnamon and warm milk. Mug comfort, anti-inflammatory and the ultimate cozy autumn ritual.
Rituals beyond the plate
Food is at the heart of Ayurveda, but it is just one of the seasonal puzzles. In autumn, we ask that we take care of our bodies not only in different ways, but in ways that feel grounded, stable and warm. These Ayurvedic rituals fix us when the seasonal dry and cool quality can scatter and deplete us.
One of the most transformative ones is Abuyangaa habit of massaging warm oils into your skin before taking a shower. Nidhi recommends sesame or almond oil. This moisturizes the skin and creates inner warmth. “Not only does it nourish your skin, it feels more grounded, keeps you warm in the cold air, supports deeper sleep, boosts mood and increases recovery and strength as the days go by.” Even if you feel that a full-body massage is unrealistic, simply apply your feet before going to bed to bring you to a calm state.
When it comes to Ayurvedic rituals, it’s even simpler. Seasoned with cardamom and nutmeg, warm evening milk soothes the nervous system and prepares the body for a recovery sleep. And beyond these tactile practices, Ayurveda teaches us to celebrate that rhythm that day. Eating the biggest meal at noon is the strongest digestion and gets caught up in the body before 10pm when it is ready for rest.
Do you want to layer these rhythms over your mornings? Explore Ayurvedic morning routines for practices setting the tone the other day.
Simple Ayurvedic ritual for autumn
- Abhyanga (Oil Massage): Warm sesame seeds or almond oil is massaged into the skin before the shower. If you don’t have enough time, try a simple foot massage at night.
- Spiced before bed milk: A glass of warm milk infused with cardamom or nutmeg to soothe the mind and support a restful sleep.
- Intentional meal times: Make the most heartfelt meal of the day and make dinner lighter.
- Screen Time Shutdown: Darken the lights and clean the screen an hour before bedtime to support your body’s natural circadian rhythm.
Invitation to alignment
Autumn is the season of transition, and it is the time when both nature and our bodies ask us to slow down. Ayurveda reminds us when choosing what supports us rather than doing more, by choosing something that supports us, such as a warm soup, a few minutes of massage, or an early bedtime that can be rested and repaired.
Nidhi says, “These are not epic lifestyle overhauls. They are small rituals that build a sense of stability every day.” That is the gift of Ayurveda. It doesn’t demand perfection. We invite you to listen better, meet the season with your presence, and create small pockets of care that ripple over every part of your life.
So, as the days get shorter and cooler, think of this as another routine to add to your list. One hot meal, one grounding practice, one intentional choice at a time
Source: Camille Styles – camillestyles.com
