Welcome to this reflection and guided meditation on mindfully transitioning through menopause.
Take a moment to settle yourself,
Whether that's lying or seated.
Once you're settled,
I invite you to begin noticing your breath.
Notice the in-breath gently filling up your lower lungs and your belly,
And the out-breath leaving your body and releasing any tension.
Once you feel settled and the breath has relaxed into its own steady rhythm,
Allow the breath to be light and gentle,
No forcing,
No effort.
Just let your body breathe and be aware of your body breathing.
At the same time,
Be aware of any holding of any unnecessary tension in your body.
Are there areas that you're aware of that hold tension?
Can you turn your attention to those spaces,
Breathe into those spaces and create some space and ease around the tension that might be residing there?
And let's begin.
The transition through menopause may be likened to the flow of a river,
Constantly moving and shifting with no one part the same.
This fluidity and changing landscape of your daily experience can challenge your sense of attachment,
The need to hold on to what you knew and understood before your body decides it's time for the next part of your journey.
Facing the unknown can feel anxiety and stress provoking,
However,
Connecting to the emotional,
Physical and spiritual changes during this natural and healthy step in your evolutionary journey offers the opportunity to be transformational.
The early stages of menopause are complex and changeable,
And you may encounter a maelstrom of emotions as you find your footing towards post-menopause and the potential for healing,
Growth and empowerment.
Consider using this challenging time to step into what can feel like a fiery transition and liberate yourself from what no longer works,
Old behaviours and unhelpful habits that have accumulated in your lifetime,
And let go of old hatreds and resentments that simply leave a bitter taste.
You may meet this timeline with trepidation and resistance,
But building awareness of your own experience with self-compassion and curiosity can develop a deep sense of love and connection as you attend to your needs and cultivate boundaries that support you.
How have you navigated through your timelines until this moment?
Blinkered or plodding,
Perhaps habitually and uninspired,
Maybe resistant to change?
Or have there been times when you've moved through consciously and attentively?
You've felt inspired and inquisitive and keen to learn.
These factors affect how you perceive yourself and how you show up to yourself and others.
This is not a stick to beat yourself with,
So let go of expectations of how you should be showing up and of others' expectations of you.
There are no hard or fast rules.
You're at the helm of your onward journey and you get to decide.
When you flow with change and navigate difficult paths,
You grow and transform.
Instead of I can't cope,
Consider what coping mechanisms can I learn to support my journey?
Befriend your breath,
Listen to your body and open your heart to your innate wisdom.
Become nervous system centered and this will lay the foundation for deeper work.
Learn to keep nurturing a calm baseline state through your breath.
Cultivate curiosity towards your body and any symptoms you may experience.
And this helps build a greater awareness of interoception or awareness of our internal experience.
Attending to the messages within will guide you to a greater understanding of what your body needs,
Which supports healthy boundaries and connections.
Remember breath,
Body,
Heart.
By learning how to regulate your nervous system,
You'll be better placed to manage the experience of being with what is difficult.
The practice of mindfulness directs your attention to the bare bones experience of a rising sensation.
This can be uncomfortable,
But with self-regulation tools you can learn to expand your window of tolerance and become aware of the mind-body cues that inform you when discomfort might increase anxiety,
Physical tension or overwhelm.
This enables you to observe from a place of groundedness and ease,
Allowing for a more tolerable experience.
It is never too late to learn how to support your emotional and physical vulnerabilities.
Recognize you're doing the best you can at the level of your current self and that is the self to be honored and nurtured.
Look back with kindness and respect for the young women who brought you here today.
She may not have always understood her actions through her various timelines,
But honor the wisdom that grew with each joyful and tough experience as you step into your role of the wise,
Authoritative,
Smart and brilliant woman you have been nurturing,
Perhaps unknowingly,
Since Menarche.
Consciously step into your wild power with grace.
Take a moment to continue to rest here.
Bring your attention fully back to your breath.
Come back to the sensation of the rise and fall of your belly.
Noticing the breath as it enters and leaves your nostrils.
Perhaps noticing the temperature.
And now consciously slow your breathing.
Regulate your nervous system by slowing your exhale breath,
Slowing your heart rate,
And sending these internal messages to your brain that you are safe and at ease.
Continue to hold this space for yourself.
Breath,
Body,
Heart.
Maybe you notice a subtle quietening of your mind.
A softening of your whole body.
Encouraging your nervous system to be in a state of calm and ease.
And with regular practice,
You may find that you return to a calmer state a little quicker each time.
Use your breath to anchor you to the present.
Use your exhale breath to release any habit energy.
So releasing any habitual tension,
Perhaps habitual thoughts,
And reside in your breath,
Your body,
Your heart.
As you breathe in,
Say,
I have arrived.
And as you breathe out,
I am home.
I have arrived.
I am home.
Thank you for joining me today in this guided meditation and menopause reflection.
