Lesson Plan
Autumn Mindfulness Journey
Participants will learn and practice mindfulness techniques, connect with nature during the autumn season, and develop personal mindfulness routines for stress reduction and well-being.
Cultivating mindfulness and connecting with nature are powerful tools for managing stress, improving mental clarity, and fostering a deeper appreciation for the present moment, especially during the transitional autumn season.
Audience
Adults
Time
75 minutes
Approach
Through guided meditation, nature-based activities, and reflective journaling.
Materials
Autumn Mindfulness Journey Slide Deck (#finding-calm-slide-deck), My Fall Mindfulness Practice Guide (#fall-mindfulness-practice-guide), Gratitude & Nature Reflection Journal (#gratitude-nature-reflection-journal), and Sensory Walk Checklist Activity (#sensory-walk-checklist-activity)
Prep
Review Materials and Prepare Space
15 minutes
- Review the Autumn Mindfulness Journey Lesson Plan, Autumn Mindfulness Journey Slide Deck, My Fall Mindfulness Practice Guide, Gratitude & Nature Reflection Journal, and Sensory Walk Checklist Activity to familiarize yourself with the content and flow.
- Prepare a comfortable and quiet space for the session, ensuring minimal distractions.
- If conducting in person, consider having natural elements like leaves, pinecones, or small branches available to enhance the autumn theme.
Step 1
Welcome and Introduction
5 minutes
- Welcome participants and introduce the concept of mindfulness and its benefits, particularly during autumn. (Refer to Autumn Mindfulness Journey Slide Deck - Slide 1-2)
- Briefly outline the session's objectives and agenda.
Step 2
What is Mindfulness?
10 minutes
- Lead a brief discussion on what mindfulness means to participants. (Refer to Autumn Mindfulness Journey Slide Deck - Slide 3)
- Present a working definition of mindfulness and discuss how it can be applied to daily life and nature connection. (Refer to Autumn Mindfulness Journey Slide Deck - Slide 4-5)
Step 3
Guided Autumn Breath Practice
10 minutes
- Guide participants through a short mindfulness breathing exercise, focusing on the sensations of breath and an autumn theme (e.g., breath like falling leaves, crisp air). (Refer to Autumn Mindfulness Journey Slide Deck - Slide 6)
- Encourage participants to simply observe without judgment.
Step 4
Sensory Nature Connection Activity
20 minutes
- Introduce the concept of a sensory walk and how to engage with nature mindfully using all five senses. (Refer to Autumn Mindfulness Journey Slide Deck - Slide 7-8)
- Distribute the Sensory Walk Checklist Activity and instruct participants to spend 10-15 minutes outdoors (or observing nature from a window if indoors), focusing on sensory details.
- Facilitate a brief sharing session where participants can describe their experiences.
Step 5
Fall Mindfulness Practice Guide Introduction
15 minutes
- Introduce the My Fall Mindfulness Practice Guide as a tool for ongoing practice. (Refer to Autumn Mindfulness Journey Slide Deck - Slide 9)
- Explain the different sections of the guide and encourage participants to personalize it.
- Provide examples of how to integrate mindfulness into daily autumn activities (e.g., mindful tea drinking, observing changing leaves).
Step 6
Gratitude and Reflection
10 minutes
- Distribute the Gratitude & Nature Reflection Journal. (Refer to Autumn Mindfulness Journey Slide Deck - Slide 10)
- Guide participants through a short reflection on gratitude for the autumn season and their experiences during the session. Encourage them to write initial thoughts in their journal.
Step 7
Q&A and Closing
5 minutes
- Open the floor for any questions or final thoughts. (Refer to Autumn Mindfulness Journey Slide Deck - Slide 11)
- Thank participants for their engagement and encourage them to continue their mindful moments throughout the fall.
use Lenny to create lessons.
No credit card needed
Slide Deck
Mindful Moments in Fall
Finding Calm in the Changing Season
An exploration of mindfulness and nature connection for adults.
Welcome participants. Introduce the theme of mindfulness in autumn and the purpose of the session – to find calm and connect with the changing season. Set a relaxed and inviting tone.
Our Autumn Mindfulness Journey
— What is Mindfulness?
— Guided Autumn Breath Practice
— Sensory Nature Connection
— Integrating Mindfulness into Fall
— Gratitude & Reflection
Briefly outline what will be covered in the session. Mention the journey from understanding mindfulness to practicing it and integrating it into daily life. This aligns with the 'Welcome and Introduction' step in the Autumn Mindfulness Journey Lesson Plan.
What Does Mindfulness Mean to YOU?
— Share your initial thoughts and feelings.
Initiate a discussion with participants. Ask what comes to mind when they hear the word 'mindfulness.' Encourage open sharing without judgment. This aligns with the 'What is Mindfulness?' step in the Autumn Mindfulness Journey Lesson Plan.
Mindfulness: A Working Definition
— "The awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally." – Jon Kabat-Zinn
— It's about noticing, without judgment, what is happening right now.
Provide a clear and concise definition of mindfulness. Emphasize observation, non-judgment, and presence. This slide supports the discussion from the previous slide, as part of the 'What is Mindfulness?' step in the Autumn Mindfulness Journey Lesson Plan.
Why Mindfulness in Autumn?
— A season of change, letting go, and reflection.
— Opportunity to observe nature's transitions.
— Reduces stress and enhances well-being.
— Deepens appreciation for the present moment.
Discuss how mindfulness can be particularly beneficial during autumn – a season of transition, introspection, and natural beauty. Connect it to stress reduction and mental well-being. This continues the 'What is Mindfulness?' discussion in the Autumn Mindfulness Journey Lesson Plan.
Autumn Breath: A Guided Practice
— Find a comfortable posture.
— Gently close your eyes or soften your gaze.
— Focus on the sensation of your breath.
— Imagine breathing in crisp autumn air, exhaling gently.
— Notice thoughts and sensations without judgment.
Guide participants through a short, themed breathing exercise. Instruct them to close their eyes if comfortable, focus on their breath, and imagine the crisp autumn air or falling leaves. This is the 'Guided Autumn Breath Practice' step in the Autumn Mindfulness Journey Lesson Plan.
Engaging Our Senses in Nature
— Beyond just seeing: What do you hear, smell, feel, and even taste?
— A mindful sensory walk is an invitation to fully experience the natural world around us.
Introduce the idea of connecting with nature through the senses. Explain that a sensory walk isn't just a physical act, but a mindful exploration. This sets up the 'Sensory Nature Connection Activity' from the Autumn Mindfulness Journey Lesson Plan.
Your Autumn Sensory Walk
— Take your Sensory Walk Checklist Activity.
— Step outside (or observe from a window).
— Dedicate time to each sense: Sight, Sound, Smell, Touch, (Taste if safe and appropriate, like a mindful sip of water outdoors).
— What did you notice?
Explain the Sensory Walk Checklist Activity. Emphasize observing details and engaging with each sense. Allow time for the activity and a brief debrief. This is the core of the 'Sensory Nature Connection Activity' in the Autumn Mindfulness Journey Lesson Plan.
Your Ongoing Mindfulness Journey
— Mindfulness is a practice, not a one-time event.
— Use your My Fall Mindfulness Practice Guide to cultivate a daily habit.
— Small, consistent moments make a big difference!
Introduce the My Fall Mindfulness Practice Guide as a resource for continued practice. Explain that mindfulness is a journey, not a destination. This is the 'Fall Mindfulness Practice Guide Introduction' step in the Autumn Mindfulness Journey Lesson Plan.
Gratitude & Reflection
— What autumn moments are you grateful for today?
— How did connecting with nature make you feel?
— Use your Gratitude & Nature Reflection Journal to capture these thoughts.
Distribute the Gratitude & Nature Reflection Journal. Prompt participants to think about what they are grateful for in the autumn season and from their recent experiences. This is the 'Gratitude and Reflection' step in the Autumn Mindfulness Journey Lesson Plan.
Questions & Continuing Your Practice
— Any questions or final thoughts?
— Remember, mindful moments are all around us.
— Embrace the calm of the changing season!
Conclude the session with an opportunity for questions and a summary of the benefits of mindfulness. Encourage continued practice. This is the 'Q&A and Closing' step in the Autumn Mindfulness Journey Lesson Plan.
Project Guide
My Fall Mindfulness Practice Guide
Welcome to your personal guide for cultivating mindfulness and connecting with the autumn season! This guide is designed to help you integrate mindful moments into your daily life, reduce stress, and deepen your appreciation for the natural world during this beautiful time of year.
1. Setting Your Mindfulness Goals
What do you hope to gain from a regular mindfulness practice this fall? Consider areas like stress reduction, improved focus, greater appreciation for nature, or enhanced well-being. Write down 1-3 personal goals.
2. Daily Mindfulness Practices: Ideas & Integration
Mindfulness doesn't require hours of meditation. Small, consistent moments can make a big difference. Choose a few of these suggestions or come up with your own to try each day.
Mindful Breathing
Take 3-5 deep, conscious breaths several times a day. Notice the cool air entering your nostrils and the warm air leaving. Pay attention to the rise and fall of your chest or abdomen.
Mindful Eating
Choose one meal or snack each day to eat mindfully. Pay attention to the colors, textures, aromas, and flavors. Chew slowly and savor each bite.
Mindful Movement
Whether walking, stretching, or doing chores, bring awareness to your body's movements. Notice the sensation of your feet on the ground, the feeling of your muscles stretching, or the rhythm of your steps.
Mindful Listening
Take a few minutes to simply listen to the sounds around you, both near and far. Listen to music, the wind, or the quiet hum of your environment without judgment.
Mindful Pauses
Before starting a new task or transitioning between activities, take a brief pause. Take a breath, notice your surroundings, and then proceed with intention.
My Chosen Daily Practices for Fall:
3. Nature Connection: Autumn Explorations
The fall season offers abundant opportunities for mindful connection with nature. Use these prompts to guide your outdoor (or indoor, looking out) explorations.
- Observe a Falling Leaf: Watch a single leaf fall from a tree. Notice its journey, its colors, and how it lands.
- Autumn Colors: Spend time truly seeing the vibrant colors of autumn. What shades do you notice that you might usually overlook?
- Sounds of Fall: Close your eyes and listen to the sounds of autumn. What do you hear? Rustling leaves, distant birds, the wind?
- Autumn Textures: Touch different natural elements – a rough tree bark, a smooth stone, the soft moss. What do they feel like?
- Mindful Autumn Walk: Go for a walk with the intention of engaging all your senses. What do you notice that you usually rush past?
4. Reflective Journaling & Gratitude
At the end of each day or week, take a few moments to reflect on your experiences and express gratitude. You can use your Gratitude & Nature Reflection Journal for this.
- What mindful moments did you experience today?
- What new details did you notice in nature?
- What are you grateful for in this autumn season?
Keep this guide handy and revisit it often as you journey through the mindful moments of fall!
Journal
Gratitude & Nature Reflection Journal
Use this journal to reflect on your mindful moments, express gratitude, and deepen your connection with the beauty of the autumn season.
Entry 1
Date:
Today's Mindful Moment: What small moment did you intentionally notice today? (e.g., the warmth of a hot drink, the sound of rain, the feel of a soft blanket)
Autumn Gratitude: What are you grateful for in the autumn season right now?
Nature Observation: What did you observe in nature today (colors, sounds, textures, smells)?
My Reflection: How did these mindful moments or nature observations make you feel?
Entry 2
Date:
Today's Mindful Moment: What small moment did you intentionally notice today? (e.g., the warmth of a hot drink, the sound of rain, the feel of a soft blanket)
Autumn Gratitude: What are you grateful for in the autumn season right now?
Nature Observation: What did you observe in nature today (colors, sounds, textures, smells)?
My Reflection: How did these mindful moments or nature observations make you feel?
Entry 3
Date:
Today's Mindful Moment: What small moment did you intentionally notice today? (e.g., the warmth of a hot drink, the sound of rain, the feel of a soft blanket)
Autumn Gratitude: What are you grateful for in the autumn season right now?
Nature Observation: What did you observe in nature today (colors, sounds, textures, smells)?
My Reflection: How did these mindful moments or nature observations make you feel?
Entry 4
Date:
Today's Mindful Moment: What small moment did you intentionally notice today? (e.g., the warmth of a hot drink, the sound of rain, the feel of a soft blanket)
Autumn Gratitude: What are you grateful for in the autumn season right now?
Nature Observation: What did you observe in nature today (colors, sounds, textures, smells)?
My Reflection: How did these mindful moments or nature observations make you feel?
Entry 5
Date:
Today's Mindful Moment: What small moment did you intentionally notice today? (e.g., the warmth of a hot drink, the sound of rain, the feel of a soft blanket)
Autumn Gratitude: What are you grateful for in the autumn season right now?
Nature Observation: What did you observe in nature today (colors, sounds, textures, smells)?
My Reflection: How did these mindful moments or nature observations make you feel?
Entry 6
Date:
Today's Mindful Moment: What small moment did you intentionally notice today? (e.g., the warmth of a hot drink, the sound of rain, the feel of a soft blanket)
Autumn Gratitude: What are you grateful for in the autumn season right now?
Nature Observation: What did you observe in nature today (colors, sounds, textures, smells)?
My Reflection: How did these mindful moments or nature observations make you feel?
Entry 7
Date:
Today's Mindful Moment: What small moment did you intentionally notice today? (e.g., the warmth of a hot drink, the sound of rain, the feel of a soft blanket)
Autumn Gratitude: What are you grateful for in the autumn season right now?
Nature Observation: What did you observe in nature today (colors, sounds, textures, smells)?
My Reflection: How did these mindful moments or nature observations make you feel?
Activity
Sensory Walk Checklist: Autumn Edition
This checklist will guide you through a mindful sensory walk, encouraging you to engage all your senses with the autumn environment. Find a quiet outdoor space, or even observe from a window, and take your time with each sense.
Before You Begin:
- Find a comfortable and safe place to observe.
- Turn off your phone and minimize distractions.
- Take a few deep breaths to center yourself.
1. Sight (What do you SEE?)
Slow down and truly look at the world around you. Notice the details you might usually miss.
- Colors: What specific shades of red, orange, yellow, brown, and green do you see?
- Shapes & Forms: Observe the shapes of leaves, branches, clouds, or any structures.
- Light & Shadow: How does the autumn light fall on objects? Where are the shadows?
- Movement: What is moving? Leaves rustling, branches swaying, birds flying?
2. Sound (What do you HEAR?)
Close your eyes for a moment if comfortable, and just listen. Expand your awareness to sounds both near and far.
- Natural Sounds: Can you hear leaves rustling, birds chirping, the wind blowing, or water flowing?
- Distant Sounds: What faint sounds can you pick up from further away (e.g., traffic, voices, distant chimes)?
- Your Own Sounds: Notice the sound of your own breath or your clothes moving.
3. Smell (What do you SMELL?)
Take a few deep inhalations and notice the aromas carried on the air.
- Earthy Scents: Do you smell damp earth, decaying leaves, or the rich scent of soil?
- Crisp Air: Notice the clean, cool scent of autumn air.
- Plant Scents: Are there any specific plants, flowers, or trees with distinct fragrances?
4. Touch (What do you FEEL?)
Reach out and gently touch different natural elements, or simply notice sensations on your skin.
- Air Temperature: How does the air feel on your skin? Is it cool, crisp, breezy?
- Textures: If safe, touch a leaf, tree bark, a stone, or grass. What are their textures like?
- Ground Beneath You: Feel the ground through your shoes (or bare feet if appropriate). Is it firm, soft, uneven?
5. Taste (Optional, if safe and appropriate)
If you have a safe, edible item (like a piece of fruit or a warm drink), try a mindful tasting.
- Mindful Sip/Bite: Slowly taste a piece of fruit or a warm drink. Notice its temperature, texture, and flavor profile as you consume it.
After Your Sensory Walk:
Take a moment to reflect on your experience. What was most striking? What new things did you notice? How do you feel now?