Menopause: Using Spiritual Practices to Navigate This Transition Smoothly

October 18 marks World Menopause Day, a perfect moment to discuss this important stage in women’s lives. Menopause, often seen as a difficult transition, deserves a gentler and more spiritual approach. In this article, we will explore this natural phenomenon without judgment and offer practical and spiritual advice to experience this phase in a peaceful way.

Understanding Menopause Without Judgment

Menopause, often a taboo topic, is a natural biological transition that generally occurs between the ages of 45 and 55. This phenomenon is characterized by the cessation of menstrual cycles, marking the end of a woman’s reproductive period. It is triggered by a decrease in hormones, primarily estrogen and progesterone. The most common symptoms include hot flashes, night sweats, insomnia, irritability, fatigue, and a decrease in libido. These symptoms, while uncomfortable, vary from woman to woman, with some experiencing them intensely while others go through this stage more serenely. The important thing is to understand that every experience is unique and valid.

For many women, this phase can evoke feelings of loss or anxiety about aging. However, it is essential to shift our perspective: instead of viewing menopause as an end, it can be seen as a new beginning, a rebirth into a life full of wisdom and independence.

Practical Tips for Better Navigating Menopause

Sleep and Relaxation

Menopause is often associated with sleep disturbances, such as insomnia, frequent nighttime awakenings, or night sweats that make it difficult to get a full night’s rest. Yet, restorative sleep is essential to help the body manage hormonal changes and maintain emotional and physical well-being. Here are some strategies to promote better sleep:

• Establish a regular bedtime routine: Try to go to bed and wake up at the same time every day, even on weekends. This regularity helps regulate your biological clock, making it easier to fall asleep.
• Create a sleep-friendly environment: The bedroom should be a place of rest and relaxation. Ensure your room is cool (between 18 and 20°C), dark, and quiet. Use blackout curtains to block out external light, and consider using earplugs or a sleep mask if necessary. Additionally, invest in breathable cotton sheets to avoid overheating during the night.
• Avoid screens before bed: The blue light emitted by phones, computers, and TVs can interfere with melatonin production, the hormone that promotes sleep. It’s recommended to turn off these devices at least an hour before bedtime.
• Try progressive muscle relaxation: This technique involves tensing and then relaxing each muscle group in the body, starting with the feet and working up to the head. It helps release physical and mental tension, preparing the body for deeper sleep.
• Relaxing teas: Herbs like chamomile, valerian, or passionflower are known for their calming effects. Drinking a tea made from these plants about 30 minutes before bed can help calm the mind and promote sleep. Plus, these teas contribute to hydration while promoting relaxation.
• Deep breathing and meditation: Incorporating deep breathing practices before bed can reduce stress levels and help relax the nervous system. You can try the 4-7-8 breathing technique (inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds) for a quick calming effect. Along with this, a few minutes of meditation can help calm racing thoughts that prevent sleep.

Hydration

Hydration is essential for maintaining body balance, and it becomes even more critical during menopause. Hormonal fluctuations can cause hot flashes and night sweats, leading to excessive water loss. Staying well-hydrated is crucial to compensate for these losses and avoid dehydration, which can exacerbate other symptoms such as fatigue, headaches, and dry skin.

• Drink enough water: It’s recommended to drink at least 1.5 to 2 liters of water per day, or more if you experience heavy night sweats.
• Watch for signs of dehydration: Dry skin, chapped lips, or a feeling of fatigue may indicate a lack of hydration. Try to maintain a regular water intake throughout the day rather than drinking large amounts all at once.
• Eat water-rich foods: Some foods like cucumbers, watermelon, oranges, and strawberries contain lots of water and can contribute to your hydration.
• Limit caffeine and alcohol: These two substances are diuretics, which means they promote water loss from the body, increasing the risk of dehydration.

No surprise that water is one of the best spiritual medicines!

A Spiritual Approach for a Smooth Transition

In addition to physical measures, incorporating a spiritual dimension into this phase of life can provide valuable emotional and mental support. Here are some spiritual practices that can help navigate menopause more gracefully:

Meditation

Meditation is a powerful practice for calming the mind, reducing anxiety, and reconnecting with oneself. Take a few minutes each day to meditate, focusing on your breath and letting thoughts pass without judgment. This allows you to better accept internal changes and view them as a natural transformation.

Yoga

Yoga, especially gentle practices like Hatha or Yin Yoga, helps balance hormones and soothe menopause symptoms. Poses like “child’s pose” or “butterfly pose” help relax the pelvis and release accumulated tension. Additionally, yoga stimulates serotonin production, the hormone of well-being, and improves sleep quality. Here, discover the perfect yoga pose for your zodiac sign’s tension.

Mantras and Positive Affirmations

Repeating mantras or positive affirmations every day can change how you perceive menopause. Phrases like “I am in harmony with my body” or “I celebrate this new phase of my life” can help reframe negative thoughts and adopt a more optimistic attitude.

Connection with Nature

Spending time in nature can deeply soothe the mind. A walk in the woods, meditating by a stream, or simply walking barefoot on grass fosters a sense of peace and helps align the body’s energy with that of the Earth. This practice grounds and stabilizes emotions, which is especially beneficial during this transition.

Rituals of Release

Creating a symbolic ritual to honor this new phase of life can be very powerful. For example, you can write on paper what you wish to leave behind (fears, anxiety, pain) and burn it to symbolize release. Celebrating this life passage with personal or group rituals can aid in acceptance and gratitude for this transformation.

Gratitude

Keeping a gratitude journal can help you stay focused on the positive, even during challenging transitions. Writing down three things you’re grateful for each day helps cultivate a sense of well-being and inner satisfaction despite the challenges menopause brings.

Embracing Menopause as a Spiritual Rebirth

On the occasion of World Menopause Day, October 18, it’s essential to remember that this period is not an end, but a transformation into a new stage of life. By incorporating spiritual practices like meditation, yoga, or gratitude rituals, every woman can experience this transition with more serenity and acceptance.

Menopause is not just a physical passage, but also an opportunity for spiritual and emotional renewal. By accepting this transformation and using the spiritual and practical tools at our disposal, it is possible to move through this period with grace, strength, and wisdom.

If you want to know more about sacred feminine rituals, read our article about endometriosis.