More Calm and Balance : How Meditation and Mindfulness Practice can ease Stress and Anxiety in Peri/Menopause

In this post, I explore how integrating meditation and mindfulness practices into your daily routine can bring a sense of balance and ease during peri/menopause.

Understanding Peri/Menopause

Perimenopause refers to the transitional stage leading up to menopause, often starting years before periods end. Many women experience symptoms such as hot flashes, sleep disturbances and mood swings (and a host of other symptoms). Menopause is the point when a woman has not had her period for a year.

While these changes can be overwhelming, taking an active approach to your well-being and trying supportive practices like meditation and mindfulness can become one of your resources to ease symptoms like mood changes, anxiety and stress. Having practices that fit into your lifestyle is important and the good thing about meditation and mindfulness practice is that you can start with just 5 minutes a day and build up to longer over time.

The Power of Meditation

Meditation can have a positive impact on your well-being, it's become a dear daily love of mine!. It encourages you to focus your mind, helping regulate thoughts, emotions and your senses. It creates a 'moment' to notice your thoughts and emotions and practice letting them come and go, to just be without judgement, to become a 'noticer' and be curious about where your mind wanders too - and it will wander, that's normal and while you might find the process hard or frustrating at first, start slowly and commit to a short meditation daily, even 2 minutes if that's what you can handle. In peri/menopause, meditation can help to alleviate anxiety and reduce stress, it invites you to breathe and ground yourself and it is one of the tools I suggest in therapy.

There are plenty of meditation apps you can try, I use the Insight Timer app.

Mindfulness Explained

Mindfulness is all about being fully present and engaged in the moment. It helps you observe your thoughts and feelings without judgement, which can make it easier to handle life's challenges thoughtfully. Practicing mindfulness during peri/menopause can enhance your ability to manage emotional turbulence and chaos.

Benefits of Meditation & Mindfulness During Peri/Menopause

Engaging in meditation and mindfulness practices during peri/menopause offers numerous benefits, including:

1. Reduced Stress Levels: Both practices can lower cortisol, the stress hormone, promoting relaxation. Research shows that practicing mindfulness can result in a 30% decrease in perceived stress levels.

   
   

2. Improved Emotional Regulation: Mindfulness helps you observe your emotions without becoming overwhelmed. This enables more measured responses during challenging moments.

   
   

3. Better Sleep Quality: Many women experience sleep disturbances during peri/menopause. Practices like meditation can improve sleep quality, helping you fall asleep faster.

   
   

4. Increased Self-Awareness: Mindfulness invites better understanding of your thoughts and body sensations, leading to a more compassionate relationship with yourself.

   
   

5. Enhanced Resilience: Regular practice equips you with emotional tools to take on life's ups and downs, making adjustments easier throughout this transitional phase.

   
   

Simple Practices to Get Started

You don't need to commit hours each day to begin your meditation and mindfulness practice. Here are a couple of easy ways to start:

• Mindful Breathing: Dedicate five minutes daily to focus on your breath. Inhale deeply through your nose, hold briefly, and exhale slowly. Repeat this process, notice your thoughts and practice letting them just 'be there'.

  
  

• Guided Meditations: Use apps or online platforms offering guided sessions specifically designed for women experiencing peri/menopause symptoms. Many of these resources provide short, effective sessions that fit into your routine.

  
  

Creating a Meditation Space

Having a nice, cosy meditation space can enhance your practice. Find a quiet corner of your home (if you have kids, the quiet part might be hard) but do find a corner and personalise it with soothing decorations, soft lighting, and a comfortable cushion or chair. The goal is to create a habit/ritual that encourages you to return to your practice regularly - you are more likely to keep your practice going with a special spot in your home set up and ready to use.

Community Support

Consider joining a meditation or mindfulness group during peri/menopause. Many communities and online platforms offer sessions specifically designed for women facing similar challenges. Participating in group practices not only helps you learn but also builds a sense of community with others who understand atleast part of what you're experiencing.

Getting Started

Starting with just a few minutes of practice can lead to significant changes in your life. Are you ready to have a go and bring some calm and balance? Set your daily goal and time of day you will practice and I would love to hear how you go!

** Please note that meditation and mindfulness practice does not replace the support of a mental health professional or therapist. It can be a fabulous, healing addition to your self-care and coping tool kit. If you have any concerns about starting a practice like meditation and mindfulness, please reach out to a trusted health professional for advice before starting.