Welcome,
My name is Leanna and this practice is for women in perimenopause and menopause who are tired of broken sleep,
3am wake-ups and feeling like their body is turned against them.
If you are listening to this,
You are probably exhausted.
Please know that you are not failing,
You are not alone.
Your body is moving through a powerful transition and tonight we are going to offer her something gentle.
Safety,
Softness and support.
Take a moment to settle.
You can lie down in bed or on a sofa or sit in a way that feels restful and well held.
Loosen any tight clothing and allow your body to be as comfortable as possible.
If it feels okay,
Let your eyes gently close or soften your gaze.
We'll start by letting go of the day.
Begin by noticing the contact between the body and the surface beneath you.
Feel the weight of your heels,
Your legs,
Your hips,
Your back and your head.
Let yourself be supported.
Take a slow,
Gentle breath.
In through the nose and out through the mouth.
Again,
Breathe in 2,
3,
4 and then breathe out 2,
3,
4,
5,
6.
One more time,
In for the count of 4 and out for a count of 6.
If your mind starts to race,
That's okay.
You don't need to push through thoughts.
Just keep returning to the feeling of your body resting and the sound of your breath.
Now bring your attention down to your feet.
Notice your toes,
The soles,
The heels.
Without forcing anything,
Invite your feet to soften as if they're melting into the bed.
Allow this softening to move up into your ankles and calves.
These muscles have carried you all day.
On your next exhale,
Imagine any tension gently draining downwards and out through the soles of your feet.
Bring your awareness to the knees and thighs.
Notice any tightness or holding there.
With each breath,
Give your legs permission to become heavier,
To sink more deeply into the support beneath you.
Now feel your hips and your pelvis,
The centre of so much strength and change in midlife.
You might silently say to this area,
Thank you for all you've carried.
Let the muscles around your hips loosen and release.
As if you're putting down a heavy bag you've held for a long time.
Now bring your awareness to your belly.
You don't have to hold it in or change it.
Notice how it rises and falls with your breath.
If you like,
Place a hand gently on your belly and feel the warmth of your touch.
With each inhale,
Imagine breathing kindness into this area.
And with each exhale,
Letting go of any tightness,
Any criticism,
Any pressure you've placed on yourself.
Move your attention up into your chest and heart area.
This may be where you worry.
This may be where you carry responsibility,
Love,
Grief.
You don't need to fix any of it right now.
Simply acknowledge,
I see you,
I'm here.
Let the breath flow through your chest like a gentle tide.
In and out,
Steady and soft.
Now notice your shoulders.
On your next inhale,
Imagine lifting the shoulders slightly towards the ears.
And as you exhale,
Let them drop,
Releasing the weight of the day.
Soften your jaw and let there be a little space between your teeth.
Relax the tongue and your mouth.
Smooth the muscles around your eyes and across your forehead.
As if you're ironing out little lines of effort and concern.
From here,
We'll settle into a simple,
Soothing breath together.
Breathe in gently for the count of four.
Two,
Three,
Four.
And breathe out for a count of six.
Two,
Three,
Four,
Five,
Six.
If counting feels like effort,
Leave the numbers and simply allow your exhale to be a little longer than your inhale.
As you breathe,
You might repeat softly in your mind.
With the inhale,
I am safe enough to slow down.
And with the exhale,
My body is learning how to rest again.
Again,
Just to repeat.
With the inhale,
I am safe enough to slow down.
And with each exhale,
My body is learning how to rest again.
Continue like this for a few breaths at your own pace.
If thoughts arise about tomorrow,
About the past,
About your body,
Imagine them as small clouds moving across a night sky.
You do not need to chase them.
You can simply watch them drift by,
Returning again and again to the feeling of your body resting and your breath.
And your breath moving.
As we come to the end of this practice,
Notice how your body feels now compared to when you pressed play.
No judgement.
Just kind observation.
You might feel calmer.
You might feel the same.
Either way,
You have given your nervous system a few moments of loving attention.
And that matters.
If you are listening to this in bed,
You can allow yourself to drift into sleep at any time.
You don't need to wait for my words to finish.
If sleep doesn't come right away,
Know that by simply lying here,
Breathing gently and resting your body is still deeply valuable.
Silently,
You might say to yourself,
It is safe for me to rest.
I am doing the best I can.
My body and I are on the same side.
If you are ready to move on with your day or evening,
Begin to deepen your breath.
Gently wiggle your toes and your fingers.
Maybe roll your shoulders.
And when you feel ready,
You can slowly open your eyes.
Thank you for practicing with me.
If this meditation supports you,
You are welcome to return to it as often as you like.
And to save it as one of your favourites so that you can find it easily when you need it.
