Discover The Power of Meditation for Menopause!

You’re probably already aware of the many benefits that meditation brings, but did you know just how much meditation can help ease menopause symptoms? Meditation for menopause can effectively reduce many of the physical, mental and emotional symptoms that can arise in perimenopause and beyond. Even better, you don’t have to spend hours sitting in an uncomfortable cross-legged position to experience all these benefits.

 

What is Meditation for Menopause?

Meditation is the art of sitting with yourself in the present moment and simply observing your thoughts without becoming engaged or tangled up with them. It’s like people-watching at a busy pavement of people rushing to different places, but without any labelling or judgement. Meditation for menopause is much the same. It’s a practice that can significantly improve the overall wellbeing of all women when being challenged by fluctuating hormones in the stages of menopause. 

Which Symptoms does Meditation Help?

Meditation for menopause can help with the following symptoms:

Mental symptoms:

  • Anxiety

  • Stress

  • Anger

  • Irritability

  • Brain Fog

  • Poor concentration

  • Negative thinking

Emotional symptoms:

  • Low self-esteem

  • Lack of confidence

  • Low mood

  • Mood swings

  • Overwhelm

Physical symptoms:

  • Poor sleep

  • Fatigue

  • Hot flashes

  • Joint pain

  • Aches and pains

Another key benefit is that meditation for menopause teaches you self-awareness and helps you understand how your mind works. Effectively, it trains you to become an observer of your thought patterns and this alone makes you less reactive, more tolerant, and more compassionate to yourself and others.

 

How is Meditation for Menopause Different from Ordinary Meditation?

Although it follows the same principles and techniques as traditional meditation, meditation for menopause focuses exclusively on the unique challenges that women face during this transitional period. 

  • Breath meditation: for example, symptoms like anxiety, stress, and overwhelm can be helped by focusing on the breath during meditation which in turn helps calm the nervous system.

  • Visualization meditation: this is a powerful technique used to help boost lack of confidence and low self-esteem that women can experience in menopause. Plus, the visualization of cooling techniques can help hot flushes and night sweats.

  • Body scan meditation: this style of meditation can help alleviate joint pain and general aches and pains by systematically focusing on different parts of the body to release tension. It's particularly beneficial for sleep problems in menopause too.

  • Loving-kindness meditation: For women experiencing low self-esteem during menopause, this meditation style can help foster positive emotions and self-compassion towards themselves and others.  

 

No time to Practice Meditation?

The good news is that you can reap the rewards of meditation for menopause symptoms simply by practicing from as little as 5 -10 mins daily a few times each week. The longer and more consistently you meditate, the more profound and lasting the benefits will be.

 

Tried Meditation and can’t Get to Grips with It?

You’re not alone. Meditation is a skill, and it takes consistent practice to get comfortable with your messy and wandering mind. Some days will be better than others. Some days you might even find yourself doing your shopping list during your meditation, but as long as you return to your practice, that’s the key thing. By choosing a guided meditation for menopause symptoms, you stand a better chance of your mind staying on track.

It's important to note that meditation is not about taking control of your mind or trying to switch it off. It’s all about sitting with your mind as it is and trying to stay present. If your mind wanders, don’t berate yourself, simply bring your thoughts back on track without getting annoyed, frustrated, or critical.

When you’re feeling extremely tired or stressed, it can be hard to simply sit still, so try moving your body first to release tension and then meditate afterwards.

 

How do I start Meditation for Menopause?

That's the easy part.

All you need to do is find a comfortable spot in a place where you won’t be distracted and then away you go. Sitting upright is best as lying down can make you sleepy. A tip is to elevate your bottom on a yoga block or soft cushion to make it more comfortable on your hips.

Written By: Lala Maepa | 04 Oct 2024