A Mid-Fall Invitation: Five Minutes to Come Back to Your Body
There’s something about fall that invites a slower rhythm. The air cools, the light softens, and the leaves remind us that release can be beautiful. As a trauma coach, I’ve come to believe that seasons don’t just shift around us—they also offer gentle prompts to shift within.
And this fall, I want to offer you one simple, powerful habit that can change your entire nervous system: five minutes of daily mindfulness.
Let me be clear—this isn’t about becoming someone who meditates for an hour at sunrise (unless that’s your thing). It’s about coming home to yourself, in small, manageable ways, every single day. Just five minutes. That’s it. That’s all you need to begin to feel safer in your own body, more present in your life, and more connected to what really matters.
When we’ve experienced trauma, it’s easy to stay stuck in survival mode. Our nervous systems are constantly scanning for danger, even when we’re safe. We live in a low hum of anxiety, disconnection, or detachment—and we forget what calm even feels like.
Mindfulness interrupts that cycle. It’s not a magic cure, but it is a gentle, consistent practice that creates space between stimulus and response. It reminds your brain and body that right now, you are safe. That you are in control. That you can come back to the present moment, again and again. Over time, this builds trust between you and your body—a foundational piece of trauma recovery.
A Simple Mindfulness Practice to Regulate Your Nervous System
Here’s how I do it. Feel free to borrow this and make it your own. You don’t need anything special—just five quiet minutes.
Set a time that works for you.
Morning is lovely, but so is a quiet moment in the car after school drop-off or right before bed. This routine fits beautifully into a busy fall schedule.
Find a comfortable seat.
Or lie down. Or stand by the window. It doesn’t need to look a certain way. Comfort helps the nervous system settle.
Close your eyes or soften your gaze.
Then, bring your attention to your breath. Not to change it—just to notice it. This is a core step in any effective mindfulness for trauma recovery practice.
Scan your body.
Notice without judgment. Allow yourself to be aware of any physical sensations or emotions. Where does tension show up? Often, I feel it as tightness in my chest or weight in my stomach. Somatic awareness helps you reconnect with your body.
If it helps, use a grounding phrase like “I am here” or “This is now.”
Sometimes our minds need an anchor—this can reduce mind racing or hypervigilance.
Use a timer, a guided audio, or just count your breaths. The point isn’t what you do—it’s that you do it. Five minutes of nervous system support. Five minutes of self-connection.
Five Minutes Can Be Sacred
This fall, as the world around you changes, let it be a reminder that you’re allowed to change too. You’re allowed to pause. To breathe. To feel. To come back to your body—not as something to fix, but as something to listen to.
Five minutes a day. It’s small, but it’s sacred. And I promise—it’s enough.
About the Author:
Andree Philpot, Certified Trauma Sensitive Yoga Instructor
Andree is an accredited Trauma-Sensitive Yoga instructor with years of experience in working with survivors of trauma. She first began her interest in trauma-sensitive yoga while working with survivors of human trafficking in Nepal. She now works with trauma survivors in Cincinnati where she lives with her husband and one-year-old daughter.
