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 14.
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 of today's meditation is on mindful eating.
In your mind's eye,
I want you to visualize yourself sitting at a table surrounded by a variety of delicious and nourishing foods.
Take a moment to appreciate the colors,
The textures and the smells of the food before you.
As you prepare to eat,
Bring your attention to your breath.
Take a few deep,
Slow breaths,
Allowing yourself to become fully present in this moment and grateful for the food you are about to enjoy.
Now,
Take a small bite of food and savor it fully.
Notice the taste,
Texture and temperature of the food.
Take your time,
Chewing slowly and mindfully.
As you continue to eat,
Bring your attention to your body.
Notice how the food feels in your mouth and in your stomach.
Observe any sensations or feelings that arise as you eat.
With each bite,
Remind yourself that you are nourishing your body and providing it with the energy it needs to thrive.
Listen to your body.
Pay attention to your body's signals of hunger and fullness.
Eating when you're hungry and stopping when you're full.
As you close this meditation,
Affirm your commitment to mindful eating during menopause.
Remember that this is a time to honor and care for your body and that the food you eat can play a powerful role in supporting your physical and emotional well-being.
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 eat slowly and mindfully,
Savoring each bite and appreciating the nourishment it provides.
I listen to my body's hunger and fullness signals,
Eating when I am hungry and stopping when I am satisfied.
I choose healthy,
Nourishing foods that provide me with energy and vitality.
I am grateful for the food on my plate and the hands that prepared it.
I am present in the moment and fully engaged with my meal,
Enjoying every sensation and flavor.
I eat without distraction,
Free from screens,
Books,
Or other distractions.
I honor my body's needs and make conscious choices that support my health and well-being.
I eat in a peaceful and relaxed environment,
Free from stress or anxiety.
I give myself permission to indulge in moderation,
Enjoying treats without guilt or shame.
I am mindful of my emotions and their impact on my eating habits,
Choosing to eat for nourishment rather than to soothe emotional discomfort.
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.
