Marking the end of a person’s reproductive years, it brings a series of physical and emotional changes.
While menopause is a completely normal part of life, it comes with a variety of difficult symptoms which can be challenging to manage.
Meditation has been a powerful tool for women that can help them to navigate this significant life stage.
In this article, I’m going to take a look at what menopause is, how meditation can help with its symptoms, the best meditation techniques to use, and some additional information that can further support women during this transitional phase.
What Is Menopause?
When we say menopause, we are referring to the permanent cessation of menstrual periods in women.
It is usually diagnosed when a woman has gone 12 consecutive months without a menstrual period.
Menopause most commonly occurs between the ages of 40 and 60, with the average age being around 51 in the United States.
However, the timing can vary based on an individual basis.
During menopause, the ovaries produce less estrogen and progesterone, leading to hormonal fluctuations.
These hormonal changes can be the root cause of a range of symptoms, both physical and emotional.
These include hot flashes, mood issues, problems sleeping, night sweats, and decreased libido.
While menopause is a natural process, these symptoms can impact a person’s quality of life.
How Can Meditation Help With Menopause?
Meditation is a practice that involves training the mind to focus and redirect thoughts.
It has been practiced for thousands of years and has many benefits for a person’s overall mental and physical health.
When it comes to menopause, meditation has proved to provide significant relief, by addressing the physical and emotional aspects of this transition.
1. Stress Reduction: Menopause can be a stressful time, as many women experience anxiety, mood swings, and heightened emotional states.
Meditation is known to reduce stress by activating the body’s relaxation response.
A regular routine of meditation can help to balance stress hormones and promote a sense of calm and tranquility.
2. Improvements To Sleep: Sleep disturbances are a common symptom of menopause, often due to hormonal fluctuations.
Regular meditation practice is a way of helping to calm the mind and induce a state of deep relaxation, promoting better sleep quality and helping to reduce sleep disorders such as insomnia.
3. Hormonal Balance: Meditation has also been shown to influence the body’s endocrine system, which regulates hormone production.
By practicing meditation, women may experience a more balanced hormonal state, which can help to reduce mood swings or hot flashes.
4. Emotional Stability: Menopause can feel like an emotional rollercoaster. Meditation is a practice that helps to cultivate emotional stability by fostering mindfulness, self-compassion, and self-awareness.
By observing your thoughts and feelings without judgment, meditation teaches you emotional resilience.
The Best Meditation Techniques To Use
There are many different meditation techniques that have been cultivated over the years to help people with a variety of different issues.
When it comes to menopause, there are a few types of meditation that are most effective. In the sections below I’m going to outline some of them.
Mindfulness Meditation
Mindfulness meditation involves paying attention to the present moment and reserving all judgments.
It is normally practiced by focusing on your breathing and bodily sensations, or simply observing the thoughts and emotions that arise in your mind during a session.
The main idea around mindfulness is to see concepts from a third-person perspective, which will allow you to create additional self-awareness and more appropriate reactions to specific situations.
Loving-Kindness Meditation
This next one is an extension of mindfulness meditation, often known as loving-kindness meditation.
It involves cultivating feelings of kindness, compassion, and love – both to oneself and to others!
The practice is helpful during menopause as it can assist you in creating self-compassion and positive emotions, counteracting any negative feelings that may arise during this transitional phase.
Body Scan Meditation
Body scan meditation is a great way of entering the spiritual realm and achieving a meditative state.
It involves systematically directing your attention to different parts of your body, and observing any sensations or tensions without judgment.
This is a practice that can be helpful during menopause as it allows you to get a better understanding of how your body works, promoting relaxation and helping you to release any tension.
Meditation & Yoga
Yoga combined with meditation can be a great way to help your mind and body.
Yoga is an ancient practice that helps to alleviate physical pains such as joint pain, stiffness, or muscle tension.
It also helps to promote flexibility and relaxation.
Combining this with meditation allows you to help your mind and body at the same time, promoting both physical and mental health with slow breathing techniques and sustained postures.
Guided Imagery
Guided imagery is a more niche version of meditation that promotes healing and relaxation through visualization.
This helps you to picture peaceful states, by visualizing specific scenarios to create a peaceful and harmonious state.
Additional Lifestyle Changes To Combine With Meditation To Support Menopause
While meditation is a powerful tool for managing menopause, it should be combined with other lifestyle changes for maximum effect.
Here are some essential areas to focus on which mix very well with menopause.
Healthy Diet: A Well-balanced diet plays a crucial role in managing menopausal symptoms, including foods rich in phytoestrogens, such as soy, flaxseeds, and legumes, which can help alleviate hot flashes and promote hormonal balance.
In general, the better you eat, the better your mental health will be. This is something that will aid you in meditation sessions, and in your general health.
Regular Exercise: Engaging in a regular routine of physical activity has multiple benefits for women going through menopause. A good thing to do is to combine meditation with exercise.
One way to do this is to engage in a yoga/meditation blend (as referenced above) as this hits two targets within one activity and promotes both mental and physical health.
Final Thoughts
Menopause is a natural transformative phase in a woman’s life, but the symptoms that come with it can be tough to deal with.
By incorporating meditation into your daily routine, you will find that it will act as a way of helping to deal with the emotional and physical challenges that come with menopause.
I hope this article has helped you to understand how you can ease menopause with meditation, and that you’re now more confident about the process.
Frequently Asked Questions
Can Meditation Replace Medical Treatments For Menopausal Symptoms?
Meditation is not intended to replace medical treatments for menopausal symptoms.
It should be considered a practice that is complementary, one that can enhance a person’s overall well-being.
It’s important that you consult with a healthcare professional to discuss any specific medical treatments you may need.
How Long Does It Take For Meditation To Help Menopausal Symptoms?
This depends on how much you practice, how consistent you are, and your individual needs as a person.
Most people find meditation to be helpful within a few weeks, however.
I'm Clare, the owner and operator of Off The Couch, where I serve as a qualified Nutrition & Health Coach.
Based in Dublin, Ireland, I offer coaching services both locally and globally, providing personalized strategies in nutrition, stress management, sleep quality, and fitness.
My journey into this field began as I navigated my own chronic illnesses, including early menopause, Interstitial Cystitis, Lyme Disease, and hydrocephalus.
