Paramenopause or paramenopause and PMDD.
PMDD is a serious condition that women get from their menstruation.
It's a response of the brain to the normal fluctuations of a cycle.
A sensitive response that can make us feel very anxious and overwhelmed.
It's an extra alerted feeling of our nervous system.
Sometimes even this can lead to dysphoria or disconnection of your body because it's too much,
Too much to handle.
And then paramenopause hits and then you have a double storm.
So staying safe in your body is the remedy.
And I understand,
It's the last place where you want to be because it's so overwhelming.
But just take it step by step.
I'm here with you and this will pass as soon as the hormones find balance again and the estrogen comes to help you a little bit or the progesterone finds its balance.
Take a comfortable seated place or lay down.
Whatever feels comfortable.
Eyes open or eyes closed.
Sometimes eyes open can be nicer to not get lost even more in yourself or in dissociation or leaving yourself.
Find a spot in the middle of your vision.
Look at it and then slowly move your neck,
Your head from right to left.
Breathing in to the middle,
Breathing out to the right.
Breathing in to the middle,
Breathing out to the left.
Very good.
And then hold it in the middle.
Take a deep breath into your belly.
In,
In,
In.
Hold and let go with a sigh.
Very good.
Tell your body,
Hey,
It's safe.
I'm here with you.
This will pass.
Now I would like you to keep your head straight,
But you're going to look only with your eyes to the right side and you count to 15,
2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12,
13,
15.
Take a deep breath in and to the middle again.
This relaxes your nervous system because everything is connected.
Those little muscles behind your eyeballs are very strained when we're in the fight flight mode.
And now the other side.
1,
2,
3,
4,
5,
10,
11,
12,
13,
14,
15.
Deep breath in to the middle.
Hold and sigh out.
Take a deep breath into your belly and out.
Now,
When you have both your hands on your belly,
On your navel,
I want you to tap,
Tap it softly.
Just do a little drum to connect with your body.
Very subtle,
Subtle touching.
Tapping can really relax that nervous system to stay put.
Hold your breath,
Calm and steady.
And out.
Stay slow breathing,
Slow breathing.
You can go through this.
Then you tap your sternum.
It's on the middle of your chest.
Tap it really softly.
Very good.
Collarbones,
Both sides.
Drum,
Drum,
Drum it a bit.
Then your neck,
Your chin,
Your upper lip,
Just under your nose,
Your cheekbones,
Above your eyebrows.
Soft tapping.
Just try to give the message to yourself.
I'm here.
I'm here with you.
It's all okay.
Find that nice language to yourself to support that this will pass.
Like you would do to somebody that you really care of.
On your temples.
And deep breath in.
And now we're going to do some releasing.
If you're really in the middle of a big freeze moment,
You feel really disconnected,
You do this breath a little bit slower and less intense.
If you are feeling you really want to release some energy,
Then you do it a little bit more really deep and blow it out more deep.
Just feel what feels good.
We're going to do 15 nose breaths and then we're going to do a short hold and then we go on again.
I will guide you.
Nose breath,
It will sound like this.
Okay,
There we go.
15.
15 and in.
Hold,
Hold,
Hold.
Relax your forehead and sigh out.
Very good.
Two normal breaths.
One more round.
And 15 and in.
Hold.
And sigh out.
Find your normal breath.
And sigh out.
Very good.
And now to close off this meditation,
I want you to make three long VU breaths.
We love them so much.
The VU sounds like a horn.
It sounds like this.
Should we do together?
Three times.
VU.
Two more times.
Do it in your own pace.
Last one.
VU.
Now find your normal breath.
Wiggle,
Wiggle your body.
Try to feel where it needs some movement.
Don't be afraid to be weird.
If you want to shake your hand only,
Or if you want to shake your head,
Or if your tears come up,
Everything.
Let it out.
Let it out.
Let it out.
If you feel you want to hit your pillow,
Or you know anything,
But slow movements before you get up.
But if you're laying down and you need to release some stuff,
Do it.
If you want to get up and do some shaking out,
Do it.
And try to come back to this.
In your difficult days,
Every morning and every evening,
This will pass.
I promise this will pass.
And this can also be very good to do in the good days to prepare yourself for the storm.
You're not alone.
If you need any assistance or support,
You can always reach out to me.
I'm here for you.
And hear from you soon.
Thank you for checking in.
