Welcome fellow menopause sister.
I am so grateful you are here joining me for this 30 day meditation for menopause challenge.
My name is Melissa Hyde from the Menopause Reset and I'll be your guide during this challenge.
Meditation is an effective way for you to manage the physical and emotional challenges of menopause.
By promoting relaxation,
Reducing stress and anxiety,
And improving sleep and mood,
Meditation can help you feel more balanced and in control during this transitional time.
Today is day number 11.
Find a comfortable seated position where your spine is tall but relaxed.
Close your eyes.
Place your left hand on your stomach and your right hand on your heart.
Take a deep breath in through your nose.
And then exhale through your mouth,
Helping your entire body to relax.
As you continue to breathe,
Focus on your chest and stomach expanding as you inhale and then fall as you exhale.
The focus for today's meditation is on quieting your inner critic.
The inner critic is a voice in our minds that can be very harsh and critical of ourselves and it can often grow louder as we experience changes associated with menopause.
It can often lead to feelings of self-doubt,
Anxiety and low self-esteem.
However,
With the practice of meditation,
We can learn to quiet our inner critic and cultivate self-compassion and acceptance.
I want you to bring your attention to any negative thoughts or self-talk that may be coming up for you right now.
Notice any judgments or criticisms you may be making about yourself.
Instead of engaging with these thoughts or trying to push them away,
Think of them as clouds in the sky.
You acknowledge them and then they just float on by.
As you focus on your breathing,
I want you to let go of any worries about the future or regrets about the past.
Embrace this present moment and the sensations in your body,
Knowing that you are worthy and deserving of self-love and acceptance.
Imagine a warm,
Gentle light surrounding you,
Bringing a sense of peace and calmness to your mind and body.
I want you to think of five things about yourself that you are very proud of.
I want you to know that you are enough just as you are.
That you are worthy of love and acceptance.
That you are doing the best you can.
Allow these words to sink into your mind and heart.
And focus on those five things that you are proud of whenever you notice your inner critic creeping up.
Remember that the inner critic is not a reflection of your worth or value as a person.
You are deserving of self-compassion and acceptance and you can choose to quiet your inner critic and cultivate a more positive and loving mindset.
Try to bring this sense of peace and self-compassion you have just cultivated in this meditation,
Bring it into your daily life and continue to practice regularly to quiet your inner critic and cultivate self-love and acceptance.
And now in your mind's eye,
I want you to picture your beautiful face.
And I want you to repeat each of these affirmations after me out loud.
I am strong and capable and I can handle any challenge that comes my way.
I trust my instincts and make decisions that are right for me.
I am deserving of love and respect including from myself.
I am learning to quiet my inner critic and focus on positive self-talk.
I am in control of my thoughts and emotions and I choose to stay positive and optimistic.
I am grateful for my body and all that it has done for me and I treat it with kindness and compassion.
I am patient with myself and acknowledge that menopause is the natural process that requires time and self-care.
I am confident in my abilities and trust that I can overcome any obstacles that come my way.
I am open to learning and growing and I embrace new experiences with curiosity and enthusiasm.
I am worthy of happiness,
Fulfillment and a life filled with joy and purpose.
When you are ready,
Begin to wiggle your fingers and your toes.
Take a deep breath in through your nose and exhaling through your mouth.
Roll your shoulders back and down.
Slowly begin to blink your eyes open.
Congratulations on completing today's meditation.
