The Simple Art of Meditation and Six Ways to Practice it.

While I was going through my own menopause transition and learning about health and wellness, I discovered meditation.  It was something I never bothered with before because I thought I could never sit still and focus while getting into a zen state.  But once I persisted at giving it a try, through some guided meditations, I found it profoundly helpful through some very stressful times.  It always bought me back to a calm centre and allowed me to be more resilient in times of stress.

During menopause, when hormones fluctuate and stress can easily tip the balance, meditation becomes more than a relaxation tool, it’s a lifeline for emotional steadiness, hormonal harmony and inner calm.  In the midst of it all, meditation offers something beautifully simple yet profoundly powerful: stillness. It’s not about silencing your thoughts or sitting cross-legged for hours; it’s about learning to pause, breathe, and reconnect with yourself.

Meditation is a powerful tool for calming the mind, reducing stress, and enhancing overall well-being. The beauty of meditation is its simplicity, anyone can practice it, no matter their experience level.  Here’s a guide to getting started with meditation, plus six effective ways to begin your journey.

What is Meditation?

Meditation is the practice of focusing your mind to achieve a state of mental clarity, relaxation and heightened awareness. It’s not about clearing your mind completely, but about gently guiding your attention away from distractions and back to the present moment.  Here are 6 Ways to Start Practicing Meditation:

Start with Mindful Breathing

The simplest form of meditation, focus on your breath.

Breathe in through your nose, hold for a moment, then exhale slowly.

Focus your attention on each breath, feeling the rise and fall of your belly or chest.

How to Start:

• Sit comfortably, close your eyes, and breathe naturally.

• If your mind wanders, gently return your focus to your breath.

• Start with 2-5 minutes and increase the duration as you get more comfortable.

Try Guided Meditation

For beginners, guided meditation can provide helpful structure and direction.  In guided meditation, a teacher or recording leads you through a series of instructions, often using calming music or nature sounds.

How to Start:

• Use apps like Headspace, Calm, or Insight Timer for easy access to guided sessions.  You can also look on You Tube for free options I really like Boho Beautiful’s guided meditations.  Also try Deepak Chopra.

• Choose a session that fits your needs, stress relief, sleep, focus, etc.

Practice Body Scan Meditation of Yoga Nidra

A body scan meditation helps you become aware of physical sensations and can promote relaxation. Starting at the top of your head, mentally scan each part of your body, noticing any tension or discomfort, and releasing it.

How to Start:

• Lie down in a quiet space or sit comfortably.

• Slowly bring your attention to each body part, from head to toe.

• Breathe deeply and let go of any tension as you move through the scan.

This is also called Yoga Nidra and you can find free versions as guided meditations.  Look for the Andrew Huberman’s Yoga Nidra, his deep male voice would relax anyone!

Focus on a Mantra or Affirmation

A mantra or affirmation is a word, phrase or sound that you repeat during meditation to help focus the mind and promote positivity.  This technique works well if you find your mind wandering, often the very thing people struggle with.  I found this especially helpful for focussing concentration.

How to Start:

• Choose a calming word (e.g., “peace,” “breathe,” or “love”) or create your own affirmation.

• Sit quietly, repeat your mantra aloud or silently, and let it anchor you in the present moment.

Try Walking Meditation

Walking meditation allows you to practice mindfulness while on the move.  Focus on each step and your surroundings, paying attention to the sensations in your feet, the movement of your body and the environment around you.

How to Start:

• Find a quiet place where you can walk undisturbed.

• Walk slowly and intentionally, feeling each step, and bring your awareness to the rhythm of your movement.

Practice Loving-Kindness Meditation (Metta)

Loving-kindness meditation (also known as Metta) involves sending love and well-wishes to yourself and others.  This practice fosters compassion and can help reduce negative emotions.

How to Start:

• Sit comfortably and silently repeat phrases like “May I be happy, may I be healthy, may I live with ease.”

• After focusing on yourself, extend those well-wishes to loved ones, acquaintances, or even people you’re struggling with.

Tips for Successful Meditation Practice

Start small: Begin with just a few minutes and gradually increase your practice time.

Be consistent: Aim to meditate at the same time each day to build a habit.

Don’t judge your thoughts: It’s normal for your mind to wander, simply bring your focus back to your practice.

Create a calm space: Find a quiet, comfortable place where you won’t be disturbed.

Final Thought

Meditation really is a simple yet powerful practice that anyone can learn.  It doesn’t require special equipment or a lot of time, just patience and consistency. Start small and experiment with different techniques until you find what works best for you.

With regular practice, meditation can be a transformative tool for mental clarity, emotional well-being, and stress relief.

Namaste.