Meditation can be a simple yet an effective way to manage menopause through which you can practise it anywhere and at any time; the key is your willingness to try. Here are five ways to incorporate meditation into your routine as you navigate menopause.
Concerns about menopause can heighten your stress levels, which can exacerbate symptoms. Other stressors, like work or family responsibilities, can also contribute. Consider downloading a meditation app such as Calm or Insight Timer. Carve out a few minutes to engage with the app when you feel tension building in your mind or body. This is an easy way to learn meditation techniques and address stress before it negatively impacts your mood or physical well-being.
Your thoughts can reveal how you feel, but your body also carries stress and tension. A simple way to practise mindfulness is through a body scan. Find a quiet space, take several deep breaths, and focus on your body, starting at the crown of your head and moving down to your toes. Notice any sensations, such as tightness, pain, or temperature changes. This practice helps you stay attuned to your physical state, enabling you to address areas of tension like your jaw or shoulders. It also allows your mind to slow down, especially when negative thoughts arise.
Engaging your five senses is another effective way to ground yourself in the present moment and reduce anxious thoughts. Sit up straight with your hands resting in your lap, palms facing up, and close your eyes. Focus on the sounds around you—perhaps distant conversations, printers humming, or the whir of a coffee machine. Try to clear your mind of distractions and simply immerse yourself in these sounds. Once you feel sufficiently relaxed, gently transition back to your daily activities.
It’s easy to be critical of yourself when you’re not feeling your best, but research shows that self-compassion—treating yourself with kindness as you would a friend—can help reduce stress and enhance well-being. A loving-kindness meditation can cultivate this self-compassion in your daily life. In a quiet environment, sit comfortably and place your hand over your heart. Speak kind phrases to yourself aloud, reminding yourself that you will navigate this challenging time and that you deserve peace and happiness. Visualise supportive people in your life embracing you or offering encouraging words.
If menopause-related insomnia is an issue, a bedtime meditation can help prepare your mind and body for restful sleep. After completing your nighttime routine, lie down in bed and close your eyes. Allow your body to relax and remain still, focusing on your breath. Inhale deeply through your nose and exhale through your mouth. Visualise the air filling your body—reaching your heart, lungs, arms, hands, and feet. As you exhale, imagine releasing all the tension from the day. Picture each breath in as revitalising and each breath out as purging unnecessary stress and toxins. You may find yourself drifting into sleep, which is the intended outcome, so allow yourself to embrace the relaxation.