November: Slowing Down & Softening Into the Season
As the days grow shorter and the air turns crisp, our bodies and minds begin to crave what nature already knows — rest, reflection, and warmth.
This is a season for slowing down, not giving up. It’s a time to reconnect with yourself, your breath, and the quiet rhythms that often get drowned out by busy schedules and mental noise.
Whether through somatic therapy, yoga, or mindful self-awareness, this is your invitation to soften.
🌬️ Breathe: “The Gentle Wave”
This simple breath practice helps calm the body quickly and create space between emotion and reaction.
Sit comfortably and place one hand on your chest, one on your belly.
Inhale slowly through your nose for a count of four, feeling your belly rise like a gentle wave.
Pause at the top of your breath — imagine a moment of stillness before the wave curls.
Exhale slowly through your mouth for a count of six, letting your shoulders drop and the body release.
Repeat for 1–2 minutes, noticing the shift inside you.
When emotions feel intense, this practice helps signal safety to your nervous system so your brain can think clearly again.
❄️ Somatic Skill: Calm the Body Fast
When emotions rise quickly, the body needs something immediate.
Try one or two of these tools to regulate your system in the moment:
Temperature: Splash cool water on your face or hold something cold to your wrists.
Movement: Step outside for fresh air, walk slowly, or stretch your arms wide to reset the body.
Breathing: Use slow exhales (longer out than in) to lower your heart rate.
Muscle Relaxation: Tense one muscle group for five seconds, then release. Notice the warmth that follows.
These grounding practices help the body release stored tension, making it easier to return to calm, clear, and connected.
🕯️ Mindset Reset: Train Your Inner Voice
So many of us carry an inner critic that’s quick to point out what’s wrong, but slow to recognize what’s right.
This month, practice catching your self-talk, especially when it feels harsh. Then, gently shift the tone toward compassion and strength.
Try replacing thoughts like:
“I can’t handle this.” → “I’m doing my best with what I have right now.”
“I always mess things up.” → “I’m learning, and that counts.”
“I’m so behind.” → “I can move at my own pace.”
The goal isn’t toxic positivity — it’s kindness with honesty.
🌿 Journal Prompt
Reflect on this question as you move through November:
“What would it feel like to meet myself with warmth instead of pressure?”
Let your writing flow without judgment. Notice how your body feels when you respond.
💛 Final Reflection
Transitioning into winter doesn’t mean shutting down, it means turning inward. Through gentle movement, mindful breath, and compassionate awareness, you can create a steady calm that carries you through the season with grace.
If this message resonated, I’d love to support you on your journey.
Learn more about somatic therapy and body-centered healing at Northwoods Velvaere Studio
Best Regards,
Bobbi Jo Hamilton, MSW, LICSW, Yoga Instructor
