Recently I have been thinking about how mindfulness can help menopausal women. Chatting to my friend who is going through the early stages I was absolutely amazed by the huge opportunity for mindfulness to help with the experience.
Hot flushes are one of the most common symptoms and 3 out of 4 menopausal women suffer with them. As they are so common I though that would be a great place to start in terms of how mindfulness can help.
There are many different causes of hot flushes but stress is one of the most common triggers. As the heat begins to rise through your body it is really common to panic and the increase in stress makes the whole experience worse.
You worry about who is noticing, what people think and how you look. You feel uncomfortable and perhaps embarrassed. You might feel the need to make a swift exit from the situation you are in and look for an escape route. Staying calm is not easy but with mindfulness you really can have the tools to keep your cool and stay in control.
Regular brain training with mindfulness meditation will help no end because then you will maintain the presence of mind to spot the symptoms and deal with it the very moment it starts. Mindfulness is great for reducing stress generally so it will be sure to help with all of your symptoms. Coming on a Revitalise Day is the perfect way to get started with meditation and a mindful way of life.
Rather than waiting until you have been on a day retreat give this a go…
Next time you feel the heat start in your body take a few deep breaths.
Getting oxygen into your body is key.
Put your hand on your tummy, near to your belly button.
Breath in through the nose and out through the mouth.
As you breath in feel your belly fill with air.
As you breathe out feel your belly go flat.
Keep your focus on your tummy.
When the hot feelings subside allow your breathing to go back to normal.
This really simple exercise works so well because it takes your focus from thoughts that are stressing your body. Unless you focus on the belly breathing you won’t me able to make your tummy rise and fall. Putting all of your attention into the exercise means that you focus on on your belly and this naturally reduces stress and helps the hot flush to pass more quickly and with much less drama.