How do you apply mindfulness in peri-menopause and menopause to feel fab and more like yourself again? The word mindfulness gets added to everything these days and in our smart brains we understand the concept, but how do you apply this so it really makes a difference to your wellbeing? Suné Markowitz-Shulman of Your Body Love , who describes herself as a “self-confessed mindfulness junkie, today shares her top 5 tips for menopause mindfulness to feel fab:
“Being mindful is not just about stargazing and smelling the roses.
It’s about bringing awareness to the present moment and paying attention in a certain way.
With kindness, compassion, curiosity and patience.
So smell the roses but also notice your thoughts, your emotions, your attitude and of course the beautiful smell.
THE MENOPAUSE JOURNEY AND MINDFULNESS
Every woman journeying through these phases of menopause have a different experience, for some, there are physical discomforts, for many, it’s emotional, for others it’s about the loss of identity, fear about ageing, increased stress and worry about children, ageing parents or finances.
Whatever your circumstances, applying mindfulness to any experience can bring a sense of feeling more grounded and of spaciousness.
A ‘pause’ in the situation to help you decentre from whatever is happening and respond more skillfully, rather than getting hooked by the discomfort of a hot flush, low mood or thoughts of failure and not good enough.
FIVE TIPS TO HELP YOU BE MINDFUL EVERY DAY
Here are five ways to bring mindful awareness to moments in your life to create that sense of spaciousness.
MENOPAUSE MINDFULNESS TIP #1:
As soon as you wake up in the morning, before getting out of bed, bring your attention to your breathing. Observe five mindful breaths and one thing you’re grateful for.
MENOPAUSE MINDFULNESS TIP #2:
Whenever you notice discomfort in your body, rather than trying to push it away or work through the pain. Allow it to be there, feel it, move closer, get curious. Does it have a shape, a colour, does it change shape or intensity when you breathe in and around the discomfort allowing it to be there like it is?
MENOPAUSE MINDFULNESS TIP #3:
Notice changes in your posture. Be aware of how your body and mind feel when you move from lying down to sitting, to standing, to walking. Pay attention each time you make a transition from one posture to the next. Observe what your mind is doing when you notice stiffness, aches or pains. Notice your thoughts when you didn’t have a good night’s sleep, how does this affect your mood?
MENOPAUSE MINDFULNESS TIP #4:
Whenever you hear a phone ring, a bird sing, a train pass by, laughter, a car horn, or the wind, use these sounds like the bell of mindfulness. Really listen, being present and aware.
MENOPAUSE MINDFULNESS TIP #5:
When you notice you are ‘living in your head’, overthinking, negative thinking or analysing and it’s getting you nowhere; this is a good time to notice your body while sitting or standing. Take a moment to notice your posture. Pay attention to the contact of the ground under your feet. Notice your feet in your shoes or the texture of the ground beneath you. The quickest way to get out of your head is to get into your body. Your feet are furthest away from your overthinking mind, so it’s a great anchor to use in time of distress.”
Thank you Suné for sharing your wisdom here and in my tips-based wellbeing community on Facebook – It’s All About Fabulous You. Do please hop on over if you’d like to explore other simple, proven and effective ways to support wellbeing. Or check out this blog post on biohacking for healthy ageing.
PS: If you’d like to know more about how to feel fab from the inside out, please get in touch for a 3 minute video or to review the clinical research.