Finding Inner Peace Amid Hormonal Changes of menopause or perimenopause

Perimenopause is a period of transformation marked by fluctuating hormones that can bring about a range of physical and emotional symptoms. This transition can be challenging, I’ve heard so many women (including myself) say “I just don’t feel like me anymore”. It can feel like an out of body experience sometimes! Mindfulness meditation offers a powerful tool to manage perimenopause and menopause symptoms, reduce stress, and help you come back to you again. In this blog post, we'll delve into the benefits of mindfulness meditation, provide meditation techniques, and guide you through a 5-8 minute meditation tailored to this topic.

The Benefits of Mindfulness Meditation for Perimenopause

1. Symptom Management

Mindfulness meditation can help ease perimenopause symptoms such as hot flashes, mood swings, and sleep disturbances. By training your mind to stay present and focused, you can reduce the intensity of physical discomfort and emotional distress.

2. Stress Reduction

Stress is a common companion during perimenopause, and it can exacerbate symptoms. Mindfulness meditation is a proven stress reduction technique, helping you maintain a sense of calm and emotional stability during this phase.

3. Emotional Well-Being

Perimenopause can bring about emotional challenges, including anxiety and mood swings. Mindfulness meditation enhances emotional regulation, allowing you to navigate these changes with greater ease and resilience.

Getting Started with Mindfulness Meditation

Here's a simple mindfulness meditation technique tailored for perimenopause:

1. Find a Calm Space: Choose a space where you won't be disturbed, it’s ideal if it’s somewhere quiet and calm. Find a comfortable seat or lay down if you’d prefer.

2. Breathe Mindfully: Close your eyes and begin by taking a few deep breaths. Focus on breathing in through the nose and out the mouth around 10 times.

3. Stay Present: Return your focus to your breath. As thoughts or sensations arise, acknowledge them without attachment and gently bring your focus back to your breath.

4. Loving-Kindness: Turn your focus from your breath, to yourself. In the final moments of your meditation, extend loving-kindness to yourself. Silently repeat affirmations such as, "May I be healthy, may I be at ease, may I be happy." Think about all the love, support and encouragement you give to the people in your life and see what it feels like to return that kindness to yourself.

5. Close Your Practice: Return to the sensation of your body being supported by the earth. When you're ready, open your eyes. Take a moment to ground yourself in the present before returning to your day.

Additional Resources

To deepen your mindfulness meditation practice, consider resources such as guided meditation apps like Calm, online courses, or local meditation groups. These can provide further guidance and support as you navigate the perimenopause journey.

Conclusion

Mindfulness meditation is a valuable tool for managing perimenopause symptoms, reducing stress, and enhancing your emotional well-being. Incorporating this practice into your daily routine can bring about a sense of inner peace and resilience as you navigate the hormonal changes of perimenopause. Remember that your journey is unique, and mindfulness meditation can be tailored to your specific needs and experiences.