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 four.
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 this meditation is on body awareness.
Bring your attention to your body,
Noticing any sensations or feelings that may be present.
Begin to scan your body from head to toe,
Noticing any areas of tension,
Discomfort or ease.
And then just let them go.
So,
Beginning with your head,
Your neck,
Shoulders,
Down both arms,
Past your elbows,
Along your forearms,
To your wrists,
Your hands.
To your fingertips.
And then down the length of your entire spine,
Until you reach your tailbone.
And then focusing on your chest,
Abdomen,
Your upper back,
Middle,
Lower back,
Your pelvis.
Down both thighs.
To your knees.
Your lower legs.
Ankles.
Heels.
And along the foot to your toes.
And take a moment to offer yourself compassion and acceptance for any changes that you may have noticed.
And now bring your attention to your breath.
As you inhale,
Visualize a bright white light.
And let that represent healing energy and vitality.
And see yourself sending that healing energy and love to these areas.
And supporting your body as it adapts to this new phase of life.
And as you exhale,
Imagine yourself releasing any tension or discomfort.
And with each breath,
Allow yourself to sink deeper into a state of relaxation,
Peace,
And comfort.
And lastly,
Affirm your commitment to staying connected to your body and its needs during menopause.
Remember that your body is your greatest source of wisdom and guidance.
And that by honoring and caring for it,
You can move through this phase of life with grace and ease.
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.
My body is changing,
And that's okay.
I listen to my body's needs and respond with compassion.
I trust my body to guide me through this transition.
I honor my body's wisdom and respect its limits.
I embrace my body's natural process and celebrate its strength.
I nourish my body with healing foods and gentle movement.
I am grateful for my body's resilience and adaptability.
I release any negative self-talk about my body and replace it with positive affirmations.
I am comfortable in my own skin,
And I accept myself as I am.
I prioritize self-care and make time for relaxation and rejuvenation.
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.
And slowly begin to blink your eyes open.
Congratulations on completing today's meditation.
