Unless you find yourself in a warmer region where winter just refuses to winter—the anthropocene is real; humanity has affected Earth’s climate in some troublesome ways—we’re officially moving into the cooler months. The days are growing short, and the air is turning crisp. Now is the perfect time to ground ourselves, nurture our health, and embrace the season’s natural rhythms.
Transitioning into the cooler months invites us to slow down and reflect. The natural shift from fall to winter marks a unique opportunity to align our inner selves with the external world. This 58-day challenge offers a structured yet flexible approach to cultivating balance through simple, nurturing rituals and herbal practices that support the body, mind, and spirit as we approach the end of the year.
Traditional Medicinal Approaches
In traditional systems of medicine, such as Chinese medicine and Ayurveda, the fall and winter seasons are seen as crucial times for grounding and reflection. In Chinese medicine, this period corresponds with the element of Metal, which is associated with the lungs and the process of letting go. As the leaves fall and the world begins to slow down, it’s an ideal moment to focus on internal health, fostering resilience, and nurturing emotional balance. It’s believed that during this time, we should engage in practices that support lung health, such as deep breathing and consuming warming foods, to prepare for the colder months ahead.
Similarly, in Ayurveda, fall is associated with the Vata dosha, characterized by qualities such as cold, dry, and light. As Vata increases, it can lead to feelings of anxiety and instability. Thus, Ayurveda emphasizes the importance of grounding practices during this season, such as warming, nourishing foods and gentle, restorative routines. By cultivating a sense of inner balance, we can mitigate the effects of Vata imbalance and maintain overall health as we transition into winter.
A Word About the Challenge: Before You Start
The importance of grounding cannot be overstated during this transitional period. As we prepare for winter, our bodies crave stability and nourishment. By reconnecting with nature, we can foster a sense of calm amidst the chaos of modern life. The rituals outlined in this guide are designed to help you establish a harmonious relationship with the changing seasons, encouraging you to listen to your body’s needs and respond with love and care. Each day’s practice builds upon the last, creating a supportive framework that allows for personal exploration and growth.
The journey begins with an invitation to reflect on your current state of wellness. Consider what aspects of your life need attention and nurturing. This might involve addressing emotional imbalances, enhancing physical vitality, or simply taking the time to cultivate a more mindful presence. The guide will empower you to tap into your innate wisdom and develop a deeper understanding of your needs, individually and collectively.
Of course, herbalism is a cornerstone of this wellness challenge! Plants possess incredible and distinct healing properties that have been utilized by cultures worldwide for centuries. Plants are the original people’s medicine. By incorporating herbs into your daily routine, you can harness their unique benefits to support your overall well-being. Whether sipping a soothing cup of chamomile tea to calm the mind or using invigorating spices in your meals to bolster your immune system, these small daily rituals can enhance your health and deepen your connection to the natural world.
Throughout this 58-day journey, we encourage you to explore various themes and practices, including grounding techniques, nourishing recipes, mindful movement, and reflective rituals. These activities will help you foster a holistic approach to wellness that honors your body’s needs while embracing the wisdom of herbal medicine. Each week will focus on different aspects of health, allowing you to create a comprehensive self-care routine tailored to your lifestyle and preferences.
The challenge is structured to be accessible to everyone, regardless of your prior experience with herbalism or wellness practices. Each day features a simple activity that can easily be integrated into your routine, making it possible to cultivate balance amidst a busy schedule. You are encouraged to approach each practice with an open heart and mind, allowing yourself the grace to explore and discover what resonates with you.
As you embark on this journey, it is essential to cultivate a mindset of curiosity and self-compassion. Wellness is not a destination but rather a continuous process of growth and transformation. Allow yourself the space to experiment with different herbs, practices, and reflections, and don’t hesitate to modify the activities to suit your needs. Trust your intuition, and let it guide you toward the practices that feel most nourishing.
Additionally, the power of community should not be underestimated. Sharing your journey with others can deepen your experience and provide invaluable support. Connect with friends, family, or local herbalist groups to exchange insights, experiences, and encouragement. Sharing your wellness practices with others can help foster a sense of belonging and accountability, making it easier to stay committed to your journey.
As we move through these 58 days together, we invite you to document your experiences, insights, and changes you notice in your body and mind. This journaling practice can serve as a powerful tool for reflection, allowing you to track your progress and recognize how your practices are positively impacting your life. At the end of the challenge, you may find it rewarding to look back on your journey and witness the growth and transformation. Feel free to tag us along the way: @animamundiherbals on Instagram!
In this modern world, we are often pulled in many directions, leading to a disconnect from our bodies and the environment. This challenge gently reminds us to slow down and reconnect with ourselves, the earth, and natural life cycles. Through the supportive wisdom of herbalism, we can create a sanctuary within ourselves that fosters resilience, well-being, and harmony.
So, as you embark on this 58-day journey, take a deep breath and allow yourself to step into this sacred space of self-care and exploration. Embrace the rhythm of the seasons, nourish your body with wholesome herbs, and cultivate a profound sense of inner peace. Together, we will (re)discover the beauty of grounding ourselves in nature, fostering meaningful connections, and honoring the delicate balance between our inner and outer realities.
NOVEMBER: Reflect, Nourish, Ground
Nov 4: Earthing Practice - Spend 5 minutes standing or sitting barefoot on natural ground to connect with Earth's energy.
Nov 5: Lung Qi Tea - Sip on a blend of lung-soothing herbs to support respiratory wellness like our Breathe Tea, a unique blend of lung-supportive, antioxidant, and microbial herbs.
Nov 6: Alternate Nostril Breathing - Practice the Nadi Shodhana technique to balance energy and invigorate the large intestine meridian.
Nov 7: Warming Spices Meal - Eat with warming spices like ginger, cinnamon, and black pepper to support the digestive fire (Agni) as winter approaches. Try our Belly Love powder for added herbal support for breaking down fat, boosting healthy digestion and metabolism, and gentle detox.
Nov 8: Elderberry Syrup - Stock up on immune-supporting elderberry syrup (or make your own), a traditional, potent, and antioxidant-rich remedy for optimal respiratory health.
Nov 9: Self-Massage - Use warming essential oils like frankincense for soothing respiratory discomfort or eucalyptus, known for alleviating grief (the emotion associated with fall in Chinese Medicine) and sorrow, as well as opening the heart and intellect. Focus on the large intestine meridian to enhance digestion and elimination.
Nov 10: Mindful Sunset Watching - Observe the sunset to promote melatonin production, honor Yin energy, and prepare for restful sleep by regulating your circadian rhythms.
Nov 11: Gratitude Ritual - Light a candle and write down three things you are thankful for today.
Nov 12: Reishi Mushroom Smoothie - Add reishi mushroom powder to your morning smoothie for immune support and adaptogenic strength (also a great savory recipe add-on).
Nov 13: Grounding Herbs - Embrace Vata-pacifying herbs like ashwagandha to ease the nervous system, as cooler, dry weather can increase Vata dosha.
Nov 14: Brisk Outdoor Walk - Engage in a mindful walk to activate circulation and support Lung Qi.
Nov 15: Full Moon Reflection - Create a small altar to honor the Full Moon and set intentions for gratitude and release.
Nov 16: Land Acknowledgment - Learn about Indigenous cultures and support Indigenous-made herbal products. This could be through reading, foraging, making an offering, or consciously buying from Indigenous makers.
Nov 17: Warm, Cooked Meals - Focus on warm meals to sustain your digestive fire (Agni) as temperatures drop. Avoid cold, raw foods, which can dampen Agni.
Nov 18: Journaling for Release - Write about what you’re ready to let go of, in tune with the season's natural shedding and the Large Intestine's release function.
Nov 19: Root Vegetable Dinner - Prepare a meal featuring root vegetables to align with autumn's energy.
Nov 20: Body Tapping - Stimulate vitality and immune strength by tapping along the lung meridian.
Nov 21: Daily Gratitude - List three things you are grateful for daily. Make it a consistent practice to reap the full benefits.
Nov 22: Hydrating Lemon Water - Begin your day with warm lemon-infused water for kidney nourishment.
Nov 23: Winter Herbs Learning - Discover local winter herbs like rosemary and sage for respiratory health.
Nov 24: Bitter Greens in Meals - Incorporate bitter greens like arugula into your dishes for digestive support.
Nov 25: Heart-Opening Compassion - Engage in a compassion exercise using herbal allies like hawthorn, rose, and cacao.
Nov 26: Herbal Bath—Relax in a calming bath with Epsom salts, lavender, and rose petals.
Nov 27: Essential Oil Diffusion - Diffuse essential oils like eucalyptus or tea tree for seasonal air purification and respiratory ease.
Nov 28: Mindful Eating - Take time to appreciate each bite of your meals today fully.
Nov 29: Abdominal Breathing - Focus on deep breathing to support digestion and release tension. Afterward, sip warm ginger tea to stimulate the digestive fire further and promote comfort.
Nov 30: Digital Detox - Turn off your devices for a few hours to calm the nervous system and reduce overstimulation.
DECEMBER: Look Back to Go Forward
Dec 1: Bitters Tonic - Try a bitters tonic before meals today to support Agni and healthy digestion during winter.
Dec 2: Candle for Ancestors - Light a candle in honor of your ancestors, and reflect on their influence in your life. For more about honoring ancestors, check out our blog here.
Dec 3: Yin Yoga Practice - Engage in a restorative yoga session to align with the season's slower-paced energy.
Dec 4: Warm Foot Soak - Treat your feet to a relaxing soak with salts and calming essential oils.
Dec 5: Reflection on Patience - Journal about the quality of patience and how it can aid your wellness journey.
Dec 6: Golden Milk - Make golden milk (haldi doodh) for inflammation support and warming comfort. This ancient medicinal Ayurveda drink has healing anti-inflammatory properties. It has been used in Ayurvedic medicine and rainforest cultures for thousands of years for joint pain, digestive discomfort, fatigue, stiffness, and much more.
Dec 7: Nature Altar Creation - Create an elemental altar with stones, feathers, and leaves to honor natural elements inside your sacred home space.
Dec 8: Root Chakra Meditation - Practice a meditation focused on your root chakra to enhance grounding.
Dec 9: Kidney-Supportive Tea—Infuse nettle and goji berries for a hydration-support tea to sip often during winter months.
Dec 10: Community Kindness - Engage in a local wellness activity to foster social support and purpose.
Dec 11: Deep Diaphragmatic Breathing - Spend time practicing deep breathing to enhance Lung Qi.
Dec 12: Letter to Ancestor - Write a letter to an ancestor, inviting their wisdom into your current life.
Dec 13: Herbal Balm Making - Create a homemade salve with seasonal herbs like calendula for skin nourishment. Try our Heal-All Arnica Relief Balm to nourish, soothe, and repair muscular tension and skin issues.
Dec 14: Fennel Tea Digestive Aid - Sip on fennel tea after meals for digestive comfort.
Dec 15: Mindful Movement - Practice slow yoga or tai chi to align your body and mind with the present moment.
Dec 16: Insight Reflection - Reflect on a critical insight from the past year, noting your growth.
Dec 17: Comforting Teas - Consume soothing herbal teas like chamomile to stay warm and comforted.
Dec 18: Talisman Grounding Ritual - Meditate with a meaningful personal object or crystal to connect with your lineage.
Dec 19: Herbal Facial Steam - For relaxation, enjoy a facial steam with chamomile, rosemary, and lavender.
Dec 20: Natural Light Exposure - Spend a few moments outdoors soaking in natural light for Vitamin D.
Dec 21: Winter Solstice Intention - Set an intention for the coming year and light a protection smoke bundle for purification and protection.
Dec 22: Warming Chai Blend - Craft a warming chai blend with spices like cinnamon, cardamom, and cloves. This adaptogenic chai with suma root brings extra strength and stamina to revitalize and restore.
Dec 23: Quiet Reflection Time - Slow down and enjoy a peaceful, candlelit moment for self-compassion.
Dec 24: Rest and Recharge - Give yourself permission to take a day of rest and reflection. If this conflicts with commitments to gathering with family or friends, consider doing a half or partial day of rest and reflection to counterbalance other energies.
Dec 25: Detox Drink - Start your day by adding 1 tsp of Viridem Elixir to your favorite tea, juice or smoothie to offer your body a gentle cleanse before holiday feasts begin.
Dec 26: New Year’s Clarity Intention - Set an intention for clarity and release thoughts or habits you’d like to let go of before the new year.
Dec 27: Growth and Gratitude - Practice gratitude by naming three aspects of this year (people, events, setbacks, etc.) that helped you grow.
Dec 28: Soothing Music or Book - Enjoy a favorite book or music that soothes your soul. Consider incorporating binaural beats or healing frequencies into your listening experience, as they can enhance relaxation and promote emotional balance.
Dec 29: Space Cleansing - Cleanse your space physically and energetically to prepare for the new year. Upgrade your purification rituals with our Spirit Tools.
Dec 30: Affirmations + Visualization - Write down three affirmations for the next year. Visualize each affirmation as if it has already manifested, creating a vivid mental image to enhance its impact on your subconscious.
Dec 31: Rememberlutions Jar - Now is a great time to start a Rememberlutions jar for 2025. Decorate or designate a vessel for writing down and storing papers that list your daily wins to open/review at the end of the upcoming year.
Final Thoughts
As you conclude this 58-day wellness challenge, take a moment to reflect on the journey you've undertaken. Each day provided an opportunity to reconnect with yourself, support your physical well-being, and foster a deeper understanding of your mind and spirit.
Throughout this challenge, you will have learned to embrace the wisdom of herbalism, integrating simple yet profound practices into your daily life. From grounding techniques to nourishing meals and mindful reflections, each step has contributed to an easy-to-implement holistic approach to wellness. As you move forward, carry the insights and connections you've cultivated with you, allowing them to guide you through the new year with confidence.
