Grounded in Wellness

The Role of Meditation in the Perimenopause Years & Beyond

As we navigate the perimenopause years, incorporating meditation into our daily routine can be a powerful tool. This practice can help us effectively manage the symptoms of perimenopause, making this transitional phase a bit more manageable. By prioritizing our well-being and making some lifestyle changes, meditation can become a positive daily habit that we look forward to do.

If sitting meditation feels difficult, there are several other ways to bring meditative awareness into daily life.

 If you find traditional meditation challenging, there are numerous adaptable approaches that can be just as effective. These techniques don’t necessarily require sitting still, offering a variety of options to suit your preferences and lifestyle.

• Walking Meditation: Try mindful walking, where you focus on the sensation of each step and your breath as you move. Notice the feeling of your feet touching the ground and your body’s natural rhythm. You could practice this in a garden, a park, or even indoors. Remember this quote: “When we walk like (we are rushing), we print anxiety and sorrow on the earth. We have to walk in a way that only prints peace and serenity on the earth. Be aware of the contact between your feet and the earth. Walk as if you are kissing the earth with your feet.” ― Thich Nhat Hanh

• Mindful Movement: Practices like yoga, tai chi, or qigong involve gentle, flowing movements combined with breath awareness, creating a meditative experience while keeping the body active. These are especially helpful for people who find sitting still challenging. I teach a practice in my classes, one-to-one, called moving meditation, that helps you get in tune with the rhythms of your body, mind, and breath. Please get in touch to book your sessions: https://www.heartalchemyinstitute.com/services

• Dancing is a great way to meditate. It can be a powerful form of meditation because it combines movement with mindfulness, creating a state of flow that helps quiet the mind and centre attention. Some of the benefits of dancing as meditation are: focused awareness, rhythmic movement, Release of Thoughts and Emotions, Embodied Presence, Altered States and Flow, and my favourite: Intuitive Expression and Freedom.

• Breath Awareness During Activities: You can bring attention to your breath while doing routine activities, like washing dishes, brushing your teeth, or folding laundry. This practice is accessible and can be integrated into your daily life, making mindfulness a part of your everyday routine.

  
  

• Guided Meditations: Sometimes , it’s easier to stay focused with guidance. Many apps and online resources offer guided visualizations, body scans, and mindfulness exercises you can follow while lying down or moving around. This is a link to my YouTube channel, where you can find many different types of meditation.

  https://www.youtube.com/@satyasakara8406

• Sound Meditation: Listening to soothing music, nature sounds, or singing bowls can create a meditative atmosphere. Focus on the layers of sound, allowing your mind to rest on the music rather than drifting into thoughts. Attending a sound bath meditation is an excellent way to rebalance your energy.

  
  

• Mantra Repetition: Repeating a mantra or affirmation can be a dynamic, focused way to meditate. You can chant it aloud or repeat it mentally as you go about your day, letting it anchor your attention and keep your mind calm. There are several types of meditation you can learn, like Japa Meditation and Kirtan. These are a form of devotional singing and chanting rooted in the spiritual traditions of India. It involves singing or chanting mantras, usually in call-and-response format, often accompanied by musical instruments like harmonium, tabla, and cymbals in kirtan. These practices are a form of meditation and a spiritual experience that unites breath, sound, and communal energy, helping participants connect deeply with their hearts and the Divine.

  
  

• Creative Activities: Engaging in creative practices like drawing, painting, knitting, or even cooking can also be a form of meditation. Focus on the process itself, letting each action become a mindful, present-moment experience. Mandala colouring is one of the most common types of meditation.

  
  

• I cannot stress enough the importance of Connecting with Nature: Spending time in nature can be meditative on its own. It can inspire awe, gratitude, and a sense of connection to something greater than ourselves. This connection can help us feel more grounded, compassionate, and aware of the interdependence of all life, inspiring us to take actions that benefit the environment and future generations. Connecting with nature is essential for our physical, mental, and spiritual well-being. Here are some key reasons why this connection is so beneficial:

  • Nature has a calming effect on the mind. Being in green spaces, near water, or surrounded by trees reduces stress and anxiety by lowering levels of the stress hormone cortisol.

  • Studies show that even short time spent in nature improves mood, reduces symptoms of depression, and promotes a sense of well-being.

  • Spending time outdoors encourages physical activity, whether it’s walking, hiking, or gardening, which can improve cardiovascular health, boost immunity, and reduce the risk of chronic diseases.

  • Exposure to sunlight helps our bodies produce vitamin D, which is essential for bone health, immune function, and overall vitality.

  • Nature helps restore our attention and improves focus. Natural settings provide a “soft fascination,” allowing the mind to relax while still engaging our senses in a gentle, enjoyable way.

  • Spending time in nature has been shown to increase creativity and problem-solving abilities, often giving us the mental clarity needed to tackle complex challenges.

  • Nature often inspires awe, gratitude, and a sense of connection to something greater than ourselves. This sense of wonder can deepen spiritual awareness, allowing us to feel more connected to the earth and the universe.

  • For many people, nature serves as a reflection of the divine, offering a direct experience of the sacred. This connection can help us feel more grounded, compassionate, and aware of the interdependence of all life.

  • Nature reminds us that we are part of a vast, interconnected web of life. This awareness can foster a sense of belonging and purpose, encouraging us to take actions that benefit the environment and future generations.

  • Observing the cycles of nature—growth, decay, renewal—can help us find meaning in our lives and understand our place within the larger rhythms of existence.

  • Time in nature often encourages mindfulness, grounding us in the present moment and helping us process emotions more effectively. Observing nature’s cycles and resilience can inspire strength in dealing with our own challenges.

  • Nature encourages a slower pace, allowing us to disconnect from the fast pace and pressures of modern life and reconnect with ourselves.

  • The more time we spend in nature, the more likely we are to care for it. Connection with nature fosters compassion for the earth and other living beings, which can lead to more sustainable and eco-conscious lifestyle choices.

  • Appreciating the natural world’s beauty and intricacy often deepens our desire to protect and preserve it for future generations. Connecting with nature, whether through a simple walk in a park, sitting quietly by the ocean, or tending to a garden, can nourish the mind, body, and spirit.

Experimenting with these forms of ‘moving meditation’ or mindful awareness practices can bring a similar sense of calm and presence, even without traditionally sitting down to meditate. These techniques can also be combined with sitting meditation to create a more comprehensive meditation practice.

My advice is to make an effort and be regular with your practice. Persistence and persistence will bring changes to your life.

Setting aside 15 minutes every day for meditation shouldn’t be a luxury but an everyday ritual that helps you in your daily life.

With Mother's Grace

Michela xo

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