The significant hormonal shift that comes with menopause – bringing with it forgetfulness, insomnia, sweats, emotional outbursts, skin and breast changes, and slower metabolism—can leave women feeling most unhappy! If you are longing for a better way to navigate menopause, mindfulness offers some real benefits.
What is Mindfulness?
Mindfulness is the skill of paying attention, on purpose, in the present moment, without judgment. We all have this skill, especially in childhood, but it can diminish over time as we fall into the automatic reactive patterns of adulthood. Add menopause to the mix and you’ve got some very good reasons to seek relief!
According to research, menopausal women who participated in a training program known as Mindfulness-Based Stress Reduction (“MBSR”), when compared with a control group who did not receive the training, reported lower anxiety and perceived stress, reduced bother from night sweats, sleep disturbances, and hot flashes, improved quality of life, less overwhelm, and greater attentiveness.
How do you practice Mindfulness?
Mindfulness practice is patiently training the mind to focus on a chosen “anchor” that exists in the present moment – your breath, sounds (like the ceiling fan whirring), sensations in your body – and gently returning your attention to your chosen anchor when it wanders (and it will!). Each time you “come back” to your anchor, you’re strengthening your mindfulness muscle.
As you practice, you simply witness and observe all that comes into your awareness moment to moment, letting go of that natural tendency to judge what’s arising as “good” or “bad”, “pleasant” or “Unpleasant”. As you practice, lots of things will come up! Body sensations (tingling, numbness, fluttering, warmth, coolness) and thoughts (“How will I get everything done today?” “My back is killing me?” “I’m burning up!”). Rather than resisting these things, or trying to replace them with something else, you allow them to be present, but in the background of your awareness, as you escort your attention back to your chosen anchor. Simple, but not easy!
Why practice mindfulness?
Even in a short ten-minute practice you will get lots of opportunities to “come back” to your anchor, and this coming back is really what the practice of meditation is all about. It fortifies your ability to attend to just “what is” in the present moment without the overlay of thoughts that so often color our experience and make us truly miserable. In so doing you become skilled at differentiating between “observing” a thought from the point of view of a neutral witness, and being drawn into the “content” of the thought, two very different things. The latter is typically loaded with judgments, opinions, memories, fantasies, past, or future – all of which have an impact on your present moment experience, physical, mental, and emotional. Mindfulness practice enables you to step off the merry-go-round of thoughts and just “be”. And this quality of “being”, when cultivated on a regular basis, has real life implications for your health and quality of life.
Navigating a Hot Flash
At age 53, I’ve had numerous opportunities to “practice” during a hot flash. Before mindfulness, my thoughts would have judged the sensations as unpleasant and unwanted (“Why did I wear long sleeves?” “Now I’m going to miserable!”). Pursuing such thoughts undoubtedly magnified the unpleasant qualities of what was happening, making my hot flash much worse than it needed to be. With mindfulness I practice letting go of the judging and instead simply note that the sensation of heat is arising. I might reflect internally “This is how it is right now.” I let go of the impulse to escalate it by following the content of my thoughts. I stay attuned to what other sensations are present; the sound of rain dripping from the roof, the hum of the refrigerator, the feeing of breathing in and breathing out. I witness the stream of changing sensations moment to moment, and eventually notice the feeling of a current of air against my skin. Coolness. Yes, every experience, including a hot flash, eventually changes. I stay present with this process of change and notice after a few moments that my body is beginning to resume a normal temperature. Undoubtedly this hot flash would have lasted much longer, and been much more unpleasant, if I had automatically followed the content of my misery filled thoughts.
The practical benefits
While mindfulness cannot completely remove the symptoms of menopause, it can alter your experience of the symptoms. You can liken the symptoms of menopause to a loud, blaring television, bombarding you with colors, sounds, sensations, music, and storylines. Mindfulness won’t necessarily turn off the TV, but having a regular mindfulness practice can help turn the volume way down.