Mindfulness During Menopause

Create Your Personalized Mindfulness Practice

Mindfulness is the practice of being present and fully engaged in the moment without judgment and offers a variety of benefits to you, especially during menopause. From reducing stress and anxiety to improving your focus and emotional well-being, mindfulness plays a role in your longevity equation. Even if you're a beginner or looking to deepen your practice, building a sustainable mindfulness routine that works for you in your home, on a business trip, and vacation is essential to reaping the rewards. Here's how you can get started:

Start With These 3 Mindfulness Steps:

1. Start small and keep it simple

Many women are overwhelmed at starting a mindfulness practice because they perceive that their lives are too busy. I often hear, “After my twins leave for college,” or “As soon as the holidays are over.” When beginning a mindfulness practice, it’s important to set realistic goals. You don’t need to meditate for hours, transform a room in your home, or change your lifestyle overnight. Start with as little as 5 minutes a day. A simple exercise, such as focusing on your breath while folding laundry or observing the sensations in your body when you are lying in bed, can help anchor you to the present moment.

2. Establish a Dedicated Time

Creating a new habit takes intention. Just as you would schedule your workout, treat your new mindfulness practice the same way. Consistency is vital in building any habit, and mindfulness is no exception. Try to practice at the same time each day—that could be in the morning to set a calm tone for the day or in the evening to unwind before bed. It could be during your lunch break at work or in the afternoon before you get busy with kids. By associating a specific time with mindfulness, you start to create a new habit.

3. Focus on Your Breath

Your breath is a powerful tool that’s always with you, making it an excellent anchor for mindfulness. Begin by sitting comfortably and taking slow, deep breaths. Notice the sensation of the air entering and leaving your body. If your mind wanders, gently bring your focus back to your breath. Over time, this practice helps you build concentration and resilience to distractions.

Be patient and intentional. Like any new habit, mindfulness takes time and practice. It’s going to feel awkward for a while. It may feel like a waste of time. It’s normal to experience challenges, such as difficulty focusing on your breath. Stay curious rather than frustrated. The goal isn’t perfection but progress.

Making lifestyle changes, whether it’s mindfulness, nutrition, sleep, stress management, and exercise is challenging. Working with a health coach can help you break down your health goals into smaller, attainable steps, that support sustainability. Being held accountable to your health coach has been proven in science to have long-term success in achieving optimal health and wellness, decreasing risks of chronic disease states as you age.