Mindfulness and Self-Care for Navigating the Scarier Parts of Peri/Menopause
Menopause is a profound initiation..a time of transformation that calls us to shed what no longer serves and step fully into our own power. It is not simply the end of one chapter but the beginning of another, a time to lean into the quiet wisdom we’ve cultivated through the years. Yet, as with any rite of passage, there are moments of discomfort, both physical and emotional.
Hot flashes, restless nights, and unbidden waves of emotion can leave us feeling untethered. I’ve walked this path myself, and there were days when I thought I might lose my footing. But what I found, again and again, is that this transition is an invitation to slow down, to listen deeply, and to honor ourselves with the care we so readily give to others.
The mindfulness practices and self-care rituals I share here are the ones that have carried me through. They are not quick fixes, nor are they about erasing the challenges of menopause. Instead, they are gentle anchors, reminders that even in the hardest moments, there is beauty, grace, intimacy and strength waiting to be reclaimed.
1. Mindful Breathing
The simplest, most immediate tool I turned to during menopause was my breath. When a hot flash surged or emotions felt overwhelming, my breath became my sanctuary.
Why It Helps: Breathwork calms the nervous system and reminds us to come back to the present moment. It creates space in the midst of intensity, giving us room to respond rather than react.
How I Practiced: When the heat or anxiety rose, I placed a hand on my heart and inhaled deeply for a count of four. I held the breath for four counts and exhaled slowly for six, imagining the tension leaving my body. I repeated this until I felt a sense of calm returning.
2. Body Scanning
I learned to check in with my body daily, noticing where I was holding tension or discomfort. This practice became a way of listening to my body, of offering it the care it was asking for.
Why It Helps: Body scanning invites us to reconnect with our physical selves, bringing awareness and release to areas of tension.
How I Practiced: I would lie down in a quiet space, close my eyes, and slowly move my attention through my body from my feet to the crown of my head. Wherever I felt tightness or heat, I imagined my breath flowing there, softening and releasing the tension.
3. Journaling as Reflection
Menopause brought up so many emotions….grief for what was changing, gratitude for what remained, and curiosity about what was to come. Journaling became my way of processing it all, of finding clarity in the midst of the storm.
Why It Helps: Writing allows us to name our feelings, track our patterns, and uncover the wisdom hidden within the challenges.
How I Practiced: Whenever I could, I would write freely, letting my thoughts flow onto the page. Some days I asked myself questions, like:
What is my body teaching me today?
What am I holding onto that I no longer need?
How can I care for myself in this moment?
Over time, these reflections became a dialogue with my deeper self, a space to listen and be heard.
4. Gentle Movement
There were days when my body felt heavy, stagnant, or restless. Movement became a way to release that stuck energy, to remind myself of the vitality still coursing through me.
Why It Helps: Gentle movement encourages circulation, eases stiffness, and restores a sense of flow to both body and spirit.
How I Practiced: Yoga was my go-to, particularly gentle poses that opened my hips and shoulders. Some days I danced..a lot! I learned to do walking meditation which was wonderful.On other days, I simply walked in nature, letting the rhythm of my steps match my breath. The key was to move in a way that felt nurturing, not depleting.
5. Creating Sacred Rituals
I began to approach self-care as a sacred act, something more than just a routine. These rituals became my way of honoring myself and this transformative time in my life.
Why It Helps: Rituals ground us in the present and infuse ordinary moments with intention and meaning.
How I Practiced: In the evenings, I lit a candle and sipped herbal tea while reflecting on the day. Sometimes, I would draw a warm bath with lavender or rose geranium oil, letting the water hold me as I released the tension of the day. These moments, small as they were, reminded me of my own worth and the beauty of slowing down.
6. Affirmations for Empowerment
Menopause can feel disorienting at times, especially as we adjust to the changes in our bodies and lives. Affirmations became a way for me to reclaim my power and remind myself of the strength within me.
Why It Helps: Speaking affirmations aloud shifts the narrative, replacing doubt and fear with self-compassion and courage.
How I Practiced: Each morning, I repeated affirmations like:
I am resilient and strong.
I honor the wisdom of my changing body.
This is my time to thrive and grow.
These words, spoken with intention, became seeds of empowerment that carried me through the day. Choose your own that really move you.
7. The Gift of Rest
Perhaps the greatest lesson I learned during menopause was the importance of rest not just as a necessity, but as an act of self-love.
Why It Helps: Rest restores us, body and soul. It allows the body to heal, the mind to settle, and the spirit to renew.
How I Practiced: I created a bedtime ritual that felt like a gift to myself. A cup of chamomile tea, a good book, and a cool, dark room became my sanctuary. During the day, I gave myself permission to pause or even nap when I needed to, trusting that rest was just as important as action.
Honoring This Sacred Transition
Menopause is not something to be feared or endured it’s something to be honored. It’s a time to listen deeply, to tend to yourself with the same love and care you give to others.
These practices helped me navigate the hardest parts of this journey with more grace and connection. They reminded me to trust my body’s wisdom and to find beauty even in the messy, fiery uncomfortable moments.
This is a time of becoming, a time to step into the fullness of who you are. Let us share our stories, for they too are good medicine, weaving a tapestry of wisdom to guide us through.
I would normally be putting this into the paid subscriber part of this newsletter but this information is something that I really want everyone to have access to.
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With Affection Always,
Beth
Disclaimer: The guidance offered in this article is intended for inspiration and education. Please consult with a qualified healthcare provider for personalized advice regarding your physical and emotional health. Trust your body, trust your intuition, and allow these practices to complement your journey.
