Seasonal Wellness Rituals for September: Nourish Your Body & Mind for a Vibrant Fall

As September arrives and the golden light of early fall begins to soften the intensity of summer, there’s a subtle but profound shift happening all around us — and within us. The air grows crisper, the evenings a bit cooler, and the energy of the natural world begins its slow descent inward. This transitional moment, nestled between the extroverted fire of summer and the stillness of winter, offers us an invitation: to pause, to realign, and to return home to ourselves.

In many ways, September mirrors the feeling of a deep breath after months of outward activity. It also signifies a chance to restart and approach the remainder of the year with freshness and hope. There’s a settling that begins in our bodies, our nervous systems, and our hearts. The seasonal rhythms encourage us to move from action to reflection, from expansion to intention. This is a potent time to let go of what’s no longer serving us and begin nurturing what we want to carry into the final stretch of the year.

Our bodies crave rhythm during seasonal transitions, and aligning our food, movement, and mindset with the changing environment is one of the most powerful ways to stay balanced. In holistic traditions like Ayurveda, autumn is considered a time to ground, warm, and nourish — particularly after the light, airy, and mobile energy of summer. That starts with how we eat.

You may notice that your digestion starts to shift this time of year. Raw salads and cold smoothies — staples of summer — begin to feel less satisfying. The body asks for warmth, depth, and simplicity. This is the season of slow-cooked stews, roasted root vegetables, healing spices, and hearty grains. Think sweet potatoes, beets, squashes, apples, warming teas, and spices like ginger, turmeric, and cinnamon. These foods not only satisfy seasonal cravings, but also support your immune system and help maintain stable energy as daylight wanes.

Even our hydration needs shifting. As the air becomes drier, the body benefits from warm fluids — herbal teas like nettle, ginger-lemon, or chai can soothe the system while gently supporting detoxification and vitality. A simple ritual of beginning your morning with warm lemon water or sipping tea instead of cold drinks can help the body ease into the cooler season with grace.

Of course, nourishment extends beyond food. September is a beautiful time to root back into your daily rhythms in a way that helps you feel anchored. After a summer of late nights and looser schedules, the body thrives with consistency again. Waking and sleeping with the natural light, carving out time for quiet in the morning, and softening your evening routine can all help your nervous system settle.

One of my favorite grounding practices this time of year is warm oil self-massage — Abhyanga — from the Ayurvedic tradition. Massaging warm sesame or almond oil into the skin before a shower isn’t just nourishing to the body; it’s also incredibly calming to the mind and awakens your connection to the Sacral Chakra – our energy source for creativity, pleasure, and emotions. It’s a ritual of reconnection, of coming back into the body and offering yourself care that’s both physical and emotional.

The energy of September also invites reflection. It’s a threshold moment — the symbolic new year of nature. Where have you been pouring your energy this year? What feels complete? What needs space to breathe? And what deserves more of your attention as the year winds down? Whether you mark the fall equinox or simply take an intentional pause sometime this month, let it be an opportunity to re-align with your deeper desires and direction.

There’s transformation happening and unfolding. Just as the leaves let go so the tree can preserve energy for new growth, we too can release old stories, habits, or patterns to make space for renewal. Autumn teaches us that letting go is not loss — it’s part of the cycle of nourishment and creation, and life itself. 

So allow this month to be a turning point — not just in the calendar, but in your inner life. Let your rituals be simple but sacred. Let your food be warm and full of life. Let your body rest. Let your breath slow. Let this be the season you trust nature to be your guide. 

As we move into fall, it’s the simple, nourishing choices — made consistently — that create the most lasting support.

My Invitation To You: 

• Download my free Seasonal Pleasure Plate Guide to help you ease into the season with intention

• Book a 1:1 Wellness Session with me to create your personalized rituals & nourishment plan for fall

• Join me at  2 Sober Girls Mastermind Community every Tuesday at 12:30pm for my weekly Healthier Hour with Em meeting - different topics every week!

Wherever you are on your journey, know this: your body knows. Nature knows. And when you live in rhythm with the seasons, vibrant living becomes your natural state.

Sending you off with one seasonal recipe I’m loving for the month of September: 

🍇 Roasted Root Veggie Bowl with Figs, Grapes & Balsamic Glaze

This early fall bowl is a celebration of sweet and savory. Earthy roasted root vegetables meet the juicy burst of figs (or grapes), balanced with bitter greens and drizzled in a tangy-sweet balsamic glaze. It's grounding, vibrant, and rich in both flavor and nutrients — perfect for supporting digestion, circulation, and seasonal transition.

🛒 Ingredients (Serves 2 )

For the bowl:

• 1 small sweet potato, cubed

• 2 carrots, sliced

• 1 golden or red beet, peeled and cubed

• 1 tablespoon olive oil

• Sea salt + black pepper to taste

• ½ teaspoon rosemary or thyme (optional)

Add-ins:

• 4–6 fresh figs, halved(or a generous handful of red grapes, halved)

• 1 cup cooked farro or quinoa

• 2 handfuls arugula or baby kale

• 1 tablespoon toasted walnuts or pumpkin seeds

• Shaved goat cheese or dairy-free alternative (optional)

For the balsamic glaze:

• ¼ cup balsamic vinegar

• 1 teaspoon maple syrup

• Pinch of salt

🥣 Directions

1. Roast the vegetables:Preheat oven to 400°F. Toss sweet potato, carrots, and beets with olive oil, salt, pepper, and herbs. Spread on a baking sheet and roast for 25–30 minutes until tender and slightly caramelized.

2. Cook your grain:While the veggies roast, prepare quinoa or farro according to package instructions. Set aside.

3. Prepare balsamic glaze:In a small saucepan, simmer balsamic vinegar over low heat until it reduces by half and becomes syrupy (about 8–10 minutes). Stir in maple syrup and a pinch of salt. Set aside to cool slightly.

4. Prepare figs or grapes:If using fresh figs, slice them in half. You can leave them raw for a fresh burst of sweetness, or lightly sear them in a pan for 2–3 minutes until just warmed. Grapes can be added raw or tossed on the pan for the last 10 minutes of veggie roasting for an extra depth of flavor.

5. Assemble the bowl:Start with a bed of greens, then layer in the grains and roasted vegetables. Top with figs or grapes, a sprinkle of nuts or seeds, and a few shavings of goat cheese if using. Drizzle generously with the balsamic glaze.

🌿 Why It’s Nourishing:

• Root veggies ground your energy and support digestion

• Figs and grapes offer antioxidants and gentle liver support

• Bitters + vinegar help stimulate digestive fire for fall

• Whole grains provide steady energy and fiber

• Healthy fats + nuts support hormones and satiety

This bowl is rich, beautiful, and deeply satisfying — ideal for those early autumn days when you’re craving warmth, color, and something a little special. Serve it warm for dinner or pack it for a nourishing lunch the next day.