A Guide to Fall, Grief & Letting Go

Fall, Grief, and Letting Go: A Chinese Medicine Guide

As the vibrant greens of summer fade into a tapestry of gold, orange, and red, the air turns crisp and the days grow shorter. Fall invites a change not just in the world around us, but within us as well. This season of transition offers a powerful opportunity for reflection, release, and introspection. Through the lens of Chinese medicine, we can understand Fall as a time to let go, process grief, and connect with the profound energy of the Metal element.

This guide will explore the deep wisdom Chinese medicine offers for this season. You will learn how Fall is linked to the process of letting go, why grief may feel more present, and how to support your body and mind through this transition.

The Metal Element: Clarity, Structure, and Release

In the system of the Five Elements, each season is associated with a specific element that embodies its unique energy. Fall is the season of the Metal element. Think of the qualities of metal: strong, structured, and precise. It can be forged into a valuable tool or a protective shield. In our bodies and minds, Metal energy governs our sense of self-worth, our boundaries, and our ability to find clarity.

Metal energy inspires us to pare down to what is essential. Just as trees shed their leaves to conserve energy for the coming winter, this season calls us to release what no longer serves us. This could be physical clutter in our homes, old habits, or emotional patterns that hold us back. The core function of Metal is to take in the pure and let go of the waste, a process vital for both physical and emotional health.

The Organs of Fall: Lungs and Large Intestine

The Metal element is associated with two key organs: the Lungs and the Large Intestine. Together, they manage the body's rhythms of taking in and letting go.

The Lungs: The Power of Breath and Grief

The Lungs are considered a delicate organ, opening directly to the exterior world through the nose and throat. They are responsible for taking in pure Qi (life force energy) from the air we breathe and distributing it throughout the body. The Lungs also govern our protective Qi (Wei Qi), which acts like an immune system, defending us from external pathogens. This is why we can be more susceptible to colds and respiratory issues in the Fall if our Lung Qi is weak.

Emotionally, the Lungs are connected to the experience of grief and sadness. Unresolved grief can weaken Lung Qi, leading to a shallow breath, a constricted chest, and a lingering sense of melancholy. On the other hand, healthy Lung Qi allows us to fully experience grief and then release it, creating space for new inspiration and connection. A deep, fulfilling sigh is a perfect example of the Lungs in action, releasing built-up tension and sadness.

The Large Intestine: The Art of Letting Go

The Large Intestine is the partner organ to the Lungs. Its primary physical function is to eliminate waste from the body. On an emotional and spiritual level, it is responsible for letting go of anything we no longer need—old beliefs, attachments, and emotional baggage that weigh us down.

When the function of the Large Intestine is stagnant, we can feel stuck, unable to move on from past hurts or release control. This can manifest physically as constipation or digestive issues. A healthy Large Intestine function allows us to cleanly and efficiently release the past, making room for the present moment.

Self-Care for a Healthy Autumn Transition

Navigating the energetic shift of Fall requires intentional self-care. By supporting your Metal element, you can move through this season with greater ease and prepare for the quiet rest of Winter.

1. Focus on Your Breath

Since the Lungs are central to Fall, breathwork is one of the most powerful practices you can adopt. Conscious breathing calms the nervous system, strengthens Lung Qi, and helps process stored emotions.

• Simple Deep Breathing: Find a comfortable seated position. Close your eyes and place one hand on your belly. Inhale slowly through your nose for a count of four, feeling your belly expand. Hold for a moment, then exhale slowly through your mouth for a count of six. Repeat for 5-10 minutes each day. (or check out our previous blog about 5 minutes of Belly Breathing.

2. Nourish Your Body with Seasonal Foods

Adjust your diet to support your body's needs in the cooler weather. Focus on foods that are warming, moistening, and supportive of the Lungs and Large Intestine.

• Pungent Foods: Incorporate pungent flavors, which help disperse and circulate Qi. Good choices include onions, garlic, ginger, radishes, and turnips.

• Moistening Foods: To combat the dryness of Fall, eat pears, apples, sweet potatoes, pumpkin, and winter squash.

• Warm & Cooked: Shift away from raw salads and cold drinks. Favor soups, stews, roasted vegetables, and warm teas to keep your digestive system strong.

3. Create Rituals for Release

Letting go is an active process. Creating rituals can provide a powerful, tangible way to release what you are ready to leave behind.

• Journaling for Clarity: Dedicate time to write down your thoughts. What are you holding onto that feels heavy? What beliefs or habits no longer serve you? Writing it down can bring clarity and initiate the process of release.

• A Fire Ceremony: Write down what you wish to let go of on a small piece of paper. Safely burn the paper in a fire pit or a fire-proof bowl. As you watch it burn, visualize yourself releasing that energy and creating space for something new.

4. Organize Your Space

The outer world often reflects our inner state. Clearing physical clutter from your home and workspace can have a profound effect on your mental and emotional clarity.

• Declutter a Drawer: You don’t have to tackle your whole house at once. Start with a single drawer, a bookshelf, or your closet. Sort items to keep, donate, or discard. This simple act aligns with the Metal element's energy of refinement and organization.

5. Embrace Gentle Movement

Maintain the flow of Qi in your body with gentle, intentional movement. Practices like Tai Chi and Qigong are excellent for Fall as they coordinate breath with slow, flowing motions that support the Lungs. A brisk walk in the crisp autumn air is also a wonderful way to invigorate your body and clear your mind.

Embrace the Season of Letting Go

Fall is not just an end; it is a necessary preparation for the deep rest and rejuvenation of Winter. By understanding its connection to the Metal element, grief, and the process of letting go, you can move through this season with intention. Embrace the invitation to turn inward, honor your feelings, and consciously release what is no longer needed. In doing so, you create a solid foundation of clarity and strength to carry you through the year ahead.