Get to grips with Menopause Meditation by following these 3 top tips
If you’ve ever tried to meditate, you know that inner voice won’t shut up. It constantly delivers a running commentary on our likes, dislikes, fears, anxieties, hopes, and dreams. It projects into the future and ruminates on the past.
Try working with your mind instead of against it to develop your meditation skills.
Try these top 3 tips to help
1.For the next 24 hours, try to think about your mind, as often as possible. Keep track of how many times you think about your mind, and award yourself an “awareness point” each time you remember to do it.
When you think about your mind, what you are doing is immediately developing awareness that you are not your mind. Just the fact that you can think about your mind shows there is a separation: there is a “you” thinking about “your mind.” That awareness is a powerful tool for personal growth.
2.Imagine yourself sitting in a theater balcony. Your mind is on a stage below, illuminated by bright lights. You’re the audience. Your mind is the spectacle. You’re observing it from a higher perspective. Imagine that you can see the thoughts and feelings happening in front of you on a stage. You can watch yourself replay that difficult conversation with a co-worker or react to the anger of a family member.
Psychologists tell us that visualising concepts can help give us a sense of mastery over them. This mind game of sitting in the balcony” helps you visualise your mind from an elevated perspective.
3.The third tip is simply to ask yourself, as often as possible, “What was I just thinking?”
For example, you might be walking the dog and thinking about some presentation you have to give at work. You simply say to yourself, “work presentation,” then award yourself an awareness point. You might be doing the dishes and thinking about some mistake you made 10 years ago. You say to yourself, “regret,” then award yourself an awareness point. At the end of the day, write down your total score.
The trick here is to “catch” your mind while it’s thinking.
In traditional meditation, we also try to notice when our mind wanders, but meditation leaves many people with a sense of failure: “I can’t keep my mind still.”
These tips turn that model on its head (so to speak). By rewarding yourself for noticing your mind, you give yourself a little burst of dopamine. You train yourself to notice your mind. When you use these tips repeatedly, day after day, you begin to naturally notice that mental voice—and that’s the beginning of developing mastery over your thoughts.
Meditating during menopause can bring about a sense of calm and reduce stress levels, which in turn can help minimise many of the symptoms you are experiencing.