Living with the seasons: Autumn and the metal element

As the days grow shorter and cooler, Autumn unfolds, bringing a shift in energy within ourselves and in nature toward stillness and introspection. In Chinese Five Phase (Wu Xing 五行) theory, this is a time of descending Yin and corresponds to the Metal element. The Metal element is associated with the refinement of experience into wisdom.

The Huang Di Nei Jing (Yellow Emperor’s Classic of Internal Medicine) emphasises that by living in alignment with nature, we can nurture our health, cultivate our Qi, and prevent illness.

Here are some ways you can support this alignment within yourself:

1. Let go

The metaphysical principle of Autumn is about letting go. Energy descends from the full Yang expression of Summer, and there is a natural invitation to slow down and reflect on the busyness, adventures, and connections we experienced, as we prepare for the quieter, cooler months ahead.

Just as deciduous trees change colour and release their leaves, we also have the opportunity to let go of what we no longer need. This allows the nourishment and wisdom gained from our experiences to settle deeply within, preparing us for Winter.

Journalling and contemplative practices can help bring clarity around what feels aligned and what is ready to be released.

It can also be supportive to clear physical clutter during this time. In Taoism, Winter is when we cultivate energy and spirit, so Autumn serves as the preparation phase for this deeper stillness.

This can also be a time when emotions such as grief and sadness arise, as the Lungs (the Metal organ) are associated with these feelings. As we slow down, there is often more space to feel and release emotions that usually remain beneath the surface.

2. Nourish Yin and moisten dryness

Autumn is considered the season of dryness in Chinese Medicine. This can affect the Lungs and digestion (the organs associated with the Metal phase), as well as the skin and overall immunity.

To align with this season, the focus is on nourishing Yin and moistening dryness. This can be supported by incorporating hydrating, cooked foods into your diet.

Drinking warm water throughout the day is helpful, but “eating your hydration” through soups, stews, broths, and congees—ideally at least one meal per day—is highly beneficial.

In Chinese Medicine, raw and cold foods are generally discouraged, especially during this season. Here are some supportive food ideas:

• Moistening fruits: Stewed pears, apples, and figs help moisten the Lungs.

• Pungent foods: These help break down stagnation and clear congestion. Try ginger, scallion, daikon, onion, and warming spices.

• Whole grains: Rice and oats prepared as congee or porridge. (For example, cook 1 cup of rice in 8 cups of water or bone broth, and serve with a boiled egg, sesame oil, tamari, black sesame seeds, and radish.)

• Nuts and seeds: Especially walnuts, sesame, and hemp seeds, which nourish Yin and support bowel regularity.

Foods to avoid: Cold and raw foods (like salads), excess dairy, and iced drinks, as these can weaken digestion.

3. Movement and breath-work

Autumn is an ideal time to support the body through gentle movement and breath-work. Activities such as walking (to produce a light sweat), qi gong, and mindful breathing can support immunity and help energy circulate to the surface of the body, nourishing the skin.

Lung Qi is most active between 3am–5am, and the Large Intestine between 5am–7am. It is recommended to rise early to support the body’s natural cleansing processes and to gently activate the lungs through movement. Going to bed earlier ensures you still receive adequate rest.

Below is guidance from the Huang Di Nei Jing Su Wen:

“Go to rest early and rise early, get up together with the chicken.Let the mind be peaceful and tranquil, so as to temper the punishment carried out in Autumn.Collect the spirit Qi and cause the Autumn Qi to be balanced. Do not direct your mind outward and keep the Lung Qi clear.”

— Huang Di Nei Jing Su Wen, Chapter 2