Mindfulness and Menopause
A Guide to Finding Balance and Serenity
"One day you will look back and realize, all along you were blooming.”
-MORGAN NICHOLS
Have you recently begun your journey into perimenopause or menopause, and are starting to feel the symptoms of anxiety, depression or irritability?
If you answered yes, you’re in good company! In fact, there are about 25 million of us each year passing through menopause, and by 2023 there’s a projected 1.5 billion of us! There’s strength in these numbers. You are not alone.
“So many women I’ve talked to see menopause as an ending. But I’ve discovered this is your moment to reinvent yourself after years of focusing on the needs of everyone else. It’s your opportunity to get clear about what matters to you and then to pursue that with all your energy, time and talent.”
Menopause can be a wild ride with intense symptoms. Where can we find relief?
There has been evidence to suggest that mindfulness and meditation can help improve symptoms of perimenopause and menopause.
Mindfulness is the process of actively and openly focusing your attention on the present moment. Through this state, individuals can understand their thoughts and feelings without judgment. Mindfulness allows us to live in the present moment while working towards self-awareness and self-compassion.
What are the benefits of mindfulness?
Mindfulness is beneficial in allowing individuals a space to bring awareness and acceptance. Through this practice, it can help with understanding or coping with uncomfortable emotions, through one's ability to slow down and gain control and relief.
Mindfulness can also reduce rumination, help with stress reduction, boost our working memory, improve focus, decrease emotional reactivity, improve relationship satisfaction and increase cognitive flexibility.
What about meditation?
Similar to mindfulness, meditation is the practice of focusing and clearing our mind, using both physical and mental techniques. Through meditation, it can allow for a decrease in symptoms of anxiety, depression and stress. Meditation has been shown to improve one's ability to think, concentrate and overcome emotional distress. The practice of meditation can help you learn how to stay more centered while keeping your inner self at peace when experiencing something challenging and transformational.
TYPES OF MEDITATIONS CONSIST OF:
Guided meditation
Mantra meditation
Mindfulness meditation
Qi Gong
Tai Chi
Yoga
EVERYDAY WAYS TO PRACTICE MEDITATION:
Deep breathing: Through this practice focus your attention on your breathing, concentrating on the way you feel, the things you hear, and listening to yourself inhale and exhale. When you find your attention wandering try to bring it back to the focus of your breath. It may help to count the seconds you are breathing in, holding your breath, and breathing out.
Scan your body: When using this technique, focus your attention on the different parts of your body, and the different sensations that you feel within your body. Working your way up from your toes to your head. Through this technique we want to allow space for the pain, tension, warmth or relaxation we are feeling within the different areas of our body.
Mantra work: When utilizing this technique you want to silently repeat a calm word, thought or phrase that will bring you a sense of peace, calmness and awareness.
Walking and meditating: Combining walking with meditation can be an effective and efficient way to incorporate calmness and healthy habits into your daily routine. When walking we want to slow down our pace and focus on our movements, the surroundings, the sounds and the smells around us.
Sensory grounding: Through sensory grounding, we are considering our five senses to anchor ourselves to our physical experiences. Acknowledging your sight, touch, hearing, smell and taste. This technique can allow you to become more present and aware of your surroundings, slipping away from any distracting thoughts.
When considering mindfulness and meditation, it is important to remember that there is no “right” way of meditating. The beauty of this practice is that you can make it as formal or informal as you want. Remember to consider how this practice can serve you and your lifestyle.
Transition and change can be difficult. Reaching out for support during times of upheaval and transition is important. Let’s join hands - all 25 million of us - and experience the ups, downs, laughter, tears, and challenges of this unique and special time in our lives. And let’s trust that Oprah has it right!
Check out these literary resources on mindfulness and menopause!
The Mid-life Mystic and Menopause
By Monica Breen
This book offers a guide to bringing personal and spiritual aspects into your life that can help lead to greater self-awareness within yourself.
The Mindful Menopause Workbook
By Francesa Dupraz-Brossard
This book consists of teachings, exercises, and meditation suggestions that will help to bring mindfulness into your everyday lives.
The Little Pocket book of Mindfulness
By Anna Black
This book allows for an introduction to mindfulness, along with suggestions of ways in which we can incorporate mindfulness into our everyday life.
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Whether you're facing a current challenge, a past pain, or are simply feeling stuck in this phase of your life, we can help you to live the life you want with intention, mindfulness and balance.
We offer free 15 minute consultations.
Connect with us and let’s talk about how we can help you.
SOURCES:
Adulted “Meditation Techniques to Help with Menopause Symptoms”
American Psychological Association “What are the benefits of mindfulness”
Cleveland Clinic “Meditation”
MayoClinic “Meditation: A simple, fast way to reduce stress”
Psychology Today “Mindfulness”
