Welcome.
This is a gentle practice for anyone moving through menopause or midlife changes while experiencing aching or discomfort or tenderness within the body.
You don't need to feel calm before you begin,
But for these next few minutes,
You are simply invited to meet yourself just as you are.
So find your comfy space warm and cozy.
You may wish to sit with your back supported or just lie down somewhere warm and quiet.
Allow your hands to rest wherever they feel most natural.
And gently and softly close your eyes.
Take a slow,
Easy breath in through your nose.
Let it leave through your mouth with a soft sigh.
Breathing in.
And releasing the breath,
Letting go of any tightness or stress or tension.
Now just allow your breathing to return to its own natural rhythm.
No pause can arrive differently for every woman.
There may be certain ways of heat.
Maybe nights that are interrupted by wakefulness or sweating.
Some aching joints or changes in energy,
Concentration or mood.
And you may sometimes feel completely yourself.
But at other times wonder where the person you once knew has gone.
And whatever you experience,
You are not imagining it and you do not have to minimize it.
So if a wave of heat is moving through you right now.
Or when one arrives another time.
Just see if you can meet it without bracing against it.
Relax your fingers,
Soften your jaw and just allow your shoulders to loosen.
Breathing gently through your nose.
This time breathe out through your softly parted lips as though you are cooling the surface of warm water.
Now breathe in.
And just let your breath flow out slowly and freely.
You see yourself standing beside the sea as air that is cool is moving slightly across your skin.
A wave is flowing.
Into the shore and flowing out back to the ocean.
And just see your breath flowing in.
And feel your breath flowing out.
Just like the wave on the beach.
And just notice how you are giving yourself space.
And this is your reminder.
This is a moment.
This is a wave.
I can meet it one breath at a time.
Menopause can bring changes that are visible and changes that nobody else can see.
Your body may feel different from one day to the next.
You might feel tired,
Interrupted sleep,
Tension,
Aching or places that might have become just a bit more sensitive.
Sometimes these experiences we acknowledge.
And sometimes they are quietly carried.
But in this moment.
You don't have to explain or justify what you are feeling.
Your body deserves to be heard.
So begin by noticing the places where your body is supported beneath you.
The steadiness of your chair or bed.
And just let yourself be held here.
Now bring your awareness gently towards your face.
Notice your forehead,
The space around your eyes,
Your cheeks and your jaw.
If you find any tension here,
Just simply allow a little more space around it.
Just allow your jaw to loosen,
Shoulders moving slightly away from your ears,
And feel the weight of your arms flowing down towards your hands.
Just see if your fingers might soften.
Even by the smallest amount.
Take another comfortable breath in.
And just let your exhalation become a little slower.
Just softer.
Easier.
It's as though your breath is helping your body understand that you can rest here.
So just become aware of any place within your body.
That feels tender or tired or tight.
Let one area gently come into your awareness.
Maybe you notice an ache in your joints or tenderness through your muscles.
Or just simply a place that is asking for your attention,
For your self-care.
Rather than breathing directly into this discomfort,
Just send your breath towards the space that is surrounding it.
To breathing around the edges.
And there you will be creating a little room,
A little spaciousness.
So as you breathe in,
Just visualize the surrounding muscles receiving that little more space.
And as you exhale,
Allow the nearby tension to soften.
And here you are,
You are offering companionship to your body.
So if it feels comforting,
Place one hand gently over your heart.
And the other hand somewhere that would welcome warmth.
Maybe your abdomen.
Your hip or your shoulder.
Just feel the warmth of your own touch.
And this is a quiet message passing from your hands into your body.
I am listening.
I am here.
And just breathe naturally now.
Now see your body as a landscape moving through a changing season.
Some days will feel so bright and spacious.
Other days might feel unsettled or unfamiliar.
This landscape has not lost its worth because the season is changing.
And neither have you.
You are still fully you.
You are still fully yourself.
You are carrying such wisdom and you are so capable of joy,
Connection,
Tenderness,
And possibility.
Your body,
It's not asking you to fight against it but it's simply asking for a kinder response.
A little more listening.
So take a slow breath in.
And as you breathe out,
Just silently repeat to yourself.
My body deserves to be heard.
Breathe in.
I listen with compassion.
And breathe out.
I respond with care.
And again just silently to yourself.
My body deserves to be hurt.
I meet my body's changes with patience,
Tenderness,
Kindness.
Love and care.
And just breathe those words deep into your heart.
These words are your invitation.
A new way of meeting yourself.
And just allow your awareness to widen again.
Just reflect and feel your whole body that is resting right here in this moment.
It is one complete,
Living,
Beautiful body.
That is breathing.
That is flexible,
That is adapting,
That it is carrying you through another wonderful season of your life.
So take a nourishing breath in.
And just release it slowly.
Just become aware of the room around you.
Any sounds that are nearby.
Give yourself a gentle stretch and slowly roll your shoulders.
When you feel ready just allow your eyes to open.
And carry this reminder with you.
You do not have to ignore your body to remain strong.
Listening is strength.
Resting is a response and meeting yourself with tenderness,
With love is such a powerful form of care.
Care for you.
So thank you so much for joining me on this journey.
Until the next time,
Namaste my friends.
