The Benefits of Practicing Mindfulness During Menopause

Latest research suggests that mindfulness can help with symptoms such as stress, anxiety and other mental-health conditions, which you may experience during menopause.  Researchers found that women with higher mindfulness scores had fewer menopausal symptoms. The higher a woman’s perceived level of stress, the greater the link between higher mindfulness and reduced menopausal symptoms was found.  So it seems like a good idea to try it for yourself.

What is Mindfulness?

Mindfulness is about being fully aware of what you are doing.  Often we do things purely out of habit such as eating or getting ready in the mornings.  We also tend to do many things at once which lessens our ability to be mindful; for example you might check your phone or watch TV when having a meal. Being mindful is about slowing down our thoughts and actions and really focusing on what we are doing so that it comes fully into awareness.

If you have never practiced mindfulness before, it might sound a bit ‘out there’ or unnecessary, but the fact that mindfulness can improve psychological wellbeing and benefit those experiencing symptoms of menopause has been established by scientific research. Because of this, many doctors and psychologists recommend mindfulness meditation to clients who are suffering from stress, anxiety, depression, addiction, chronic pain and other psychological disorders. Research has also shown that people who regularly practise mindfulness have improved immune functioning

Practicing Mindfulness

In order to begin a mindfulness practice, the key thing is to focus on one thing and one thing only; your present situation. You might like to begin by relaxing your muscles and slowing down your breathing. These acts are creating more awareness.  This then facilitates us in having a variety of thoughts and experiences. It is important to let them happen and to try not to react to them.

Mindfulness can be difficult at first because, thanks to our busy world and technology, our minds are used to having lots of stimuli to process at all times. This means that when you first begin introducing mindfulness into your life, you might feel restless or bored. Stick with it though and you’ll find that it will become easier.

Mindfulness increases your awareness of your current state and environment, which enhances all experiences. Pleasant experiences become more so as mindfulness allows us to be more fully ‘in the moment’. 

Interestingly, experiences that are normally mundane and even boring, such as washing dishes or cleaning the car, can become more interesting and of a better quality experience as you focus mindfully on them.  Even people who do not normally like exercise have reported that by using mindfulness, they found exercise to be more enjoyable.

Some Helpful Ways of Practicing Mindfulness

1. Go for a Mindful Walk

  • Take a walk in a pleasant area and focus your awareness on your breathing as you walk.  Keep returning to this focus from time to time.
  • Draw your attention to the sights, sounds, smells or physical sensations that may be present.  Focus your awareness briefly on these and then return to being mindful of your breathing.
  • If persistent distracting thoughts come up, simply notice them, and return your awareness to your breathing.

When you return, reflect on or write down what you experienced during the mindful walk.  Then, ask yourself the following questions:

  • What distracting thoughts, memories, or associations came up during the walk?
  • What sights, sounds or smells did you notice during the walk?
  • What external physical sensations did you notice?
  • What internal feelings came up during the walk?

2. Implement Daily Awareness Breaks

Also called ‘Meno-Pauses’ by Sophie Fletcher in her recent book ‘Mindful Menopause’, awareness breaks are a simple yet powerful process. All they involve is stopping everything that you are currently doing and paying close attention to your situation and emotions for around 30 seconds. This allows you to become more in tune with what is happening in the present moment and provides an opportunity for you to decide whether you want to change how you are currently thinking, acting or feeling.

Some people tend to focus on their inner experiences, while others are more outward focused. If you are aware of your tendency to focus on your inner or outer experiences, make an effort to do the opposite in your awareness breaks.

How does it work?

Just stop what you are doing, thinking, saying or being for 30 seconds and focus closely, both internally and externally.  Really notice what is happening to you and around you.  As well, notice how you feel.  Stay in the moment for that 30 seconds.

In Summary

Mindfulness meditation including both of these practices will help you gain greater self-awareness and allow you the insight and mental strength to make positive emotional or behavioural changes if you wish to.  In particular, this will assist you with many of the difficult transitional experiences of menopause.  Why not give it a go?

Related Post

Scroll to Top