If you're going through the menopause or supporting someone who is,
You'll know just how challenging this transition can be.
Hot flashes,
Mood swings,
Sleep disturbances,
These are just a few of the many symptoms women experience during this time.
Amidst the changes,
It's important to focus on self-care and relaxation to help balance the mind,
The body and the soul.
In this episode,
I'll be guiding you through a special relaxation practice designed to support you during the menopause.
This meditation will help you to manage stress,
Find calm in moments of discomfort and embrace the changes you're going through with greater ease and confidence.
Whether you're seeking relief from physical symptoms or just need a moment of peace,
This relaxation meditation can offer a soothing space to reconnect with self.
Find a quiet place and make yourself nice and comfortable and let's begin this journey of relaxation and self-care together.
Grab anything you need,
A cushion,
A pillow,
A blanket and I'll give you a few seconds before we get started.
Begin by bringing your awareness to your body and just notice how your body feels in this moment.
Don't try and change anything,
Just simply observe.
Starting at your feet,
Feel them grounded to the earth beneath you and just take a moment to appreciate the stability that they provide.
And now imagine warmth and relaxation beginning to spread from your feet up through your legs.
As this feeling of relaxation moves upwards,
Allow your calves,
Your thighs and your hips to soften.
With every breath,
Feel the tension melting away.
I invite you now to shift your awareness to your lower back,
Noticing how it feels,
If there's any tension or tightness and just sending the breath intentionally to that area of your body.
Visualizing the tension dissolving with each exhale.
Allow this feeling of relaxation to travel upwards through your spine to your shoulders.
Notice how your shoulders drop away from your ears,
Releasing the weight of the day,
Releasing any tension.
I invite you now to bring your focus to your hands and your arms,
Allowing that feeling,
That sensation of relaxation to travel deep down each arm,
All the way down to your fingertips.
Feel them growing warmer and becoming lighter.
And now bringing your awareness to your neck and your jaw.
As you inhale,
Release any clenching or tightness and allow your neck to soften.
Finally,
Bringing your attention to your face,
Relaxing your forehead,
Relaxing your eyes,
Your cheeks and just fully letting go of any furrows,
Any tension,
Any tightness.
Allowing your entire body to feel heavy and relaxed,
As if you're being gently supported by the earth beneath you.
And if your mind becomes distracted,
Just know this is a completely normal part of the meditation practice.
Bring your awareness back to the breath.
And now let's focus on the breath.
Breathing slowly in through the nose and out through the mouth.
Just holding the breath slightly as you inhale and allowing the out-breath to fully leave your body,
With every breath feeling more grounded,
More centred and more at ease.
Let go of any thoughts of the past or the future.
Focusing your attention on the present moment,
The rhythm of your breath,
The comfort in your body and the stillness around you.
And let's just sit here for a few moments before we bring this meditation practice to a close.
Ignoring any distractions outside of the room you're in.
And now slowly beginning to bring some movement back into your body.
Moving your hands,
Your feet.
Wiggling your toes.
And slowly beginning to open your eyes.
And take a look around the room that you're in.
Or if you're outdoors,
Taking a look around the space.
And bringing your awareness to something that is round in shape.
Noticing every detail.
Where the light hits it.
Noticing any different tones in its colour,
Different shades.
Now fully opening your eyes.
Thank yourself for being present.
Thank you for meditating with me.
