Take a moment to notice where you are right now.
You don't need to sit a certain way.
You don't need to feel calm yet.
Just let your body be where it is.
If anxiety has been sitting in your chest,
Your belly,
Your throat,
Or behind your eyes,
That's okay.
We're not trying to get rid of it.
We're just creating a little more space around it.
Let's start with one slow breath in through the nose and a soft sigh out through the mouth.
Again,
In through the nose,
Long,
Slow exhale through the mouth.
Deep.
As you breathe out,
Imagine you're gently telling your nervous system it's okay to soften.
Now bring one hand to your chest and one hand to your belly if that feels comfortable.
Feel the warmth of your hands.
Feel the simple pressure of touch.
This is your body reminding you that you're here and you're safe in this moment.
Take another slow breath in.
Let the chest rise and the belly expand.
And as you breathe out,
Allow your shoulders to drop,
Your jaw to soften,
And let your tongue rest in your mouth.
You might notice your mind still racing.
That's normal.
We're not asking it to stop.
We're just giving your body a signal that it doesn't have to stay on high alert.
Now gently slow your breathing just a little more.
Inhale for a count of four.
One,
Two,
Three,
Four.
And exhale for a count of six.
One,
Two,
Three,
Four,
Five,
Six.
Inhale for four.
Exhale for six.
Again,
In for four.
And out for six.
Longer exhales tell your nervous system that the danger has passed.
Even if your mind isn't sure yet,
Your body is beginning to listen.
With each breath out,
Imagine your body settling a little deeper into whatever is supporting you.
A chair,
The floor,
Your bed.
You don't have to hold yourself up right now.
You're being held.
Now gently scan your body.
Notice your forehead,
Your eyes,
Your cheeks.
Let them soften.
Notice your throat and your chest.
If there is a tightness or fluttering there,
Just breathe into it without judgment.
Notice your belly,
Your hips,
Your legs.
There's nothing you need to fix.
You're simply noticing.
Anxiety often rises in menopause because the nervous system becomes more sensitive to change.
That doesn't mean you're broken.
It means your body is asking for more gentleness,
More steadiness,
And more reassurance.
And that's what you're giving it right now.
Take one more slow breath in and a long,
Slow breath out.
And if you'd like,
Quietly say to yourself,
I'm okay in this moment.
Not everything is okay,
But in this moment,
You are.
Let your breathing return to its natural rhythm.
Notice how your body feels now compared to when you started.
Even a small shift is enough.
When you're ready,
Gently bring your awareness back to the room.
Wiggle your fingers.
Move your toes.
And carry this sense of steadiness with you into whatever comes next.
