Hello and welcome.
If you're here because your mind feels tight and noisy or your body is buzzing with tension,
You're not alone.
Midlife,
And especially menopause,
Can make everyday stress feel bigger,
Faster and harder to slow down.
This short practice is your place to pause,
To breathe,
To settle back into yourself for a moment.
And remember,
You can return to this track anytime you need it.
Use it as often as you like.
Let's get ready to begin.
Start by gently noticing your body.
Where is the tension sitting today?
Your chest?
Your shoulders?
The back of your neck?
Just notice without trying to change anything.
Now bring your attention to your breath.
Slow inhale and a full steady exhale.
Let your shoulders soften just a little.
Thoughts might be rushing in.
Lists,
Worries,
Moments of self-doubt.
You might feel hot,
Restless or on edge.
All of this is very common in menopause,
When hormones shift and everything can feel more intense than usual.
For now,
You don't need to solve anything.
You're simply creating space to reset.
Something you can do at any moment in your day.
I remember a time in my late 40s when overwhelm hit me out of nowhere.
I'd wake up with a tight chest,
Feeling already behind before the day had even begun.
My thoughts raced so fast,
It felt like I couldn't catch up with myself.
I'd sit at my desk,
Staring at a simple task,
Unable to start because my brain was scattered and foggy.
And I didn't realise how much of that was menopause.
The anxiety,
The heat rising through my body,
The feeling that I was losing my grip.
What helped me was learning to pause for moments like this.
Short,
Gentle resets that reminded my body and mind that I was safe,
Grounded and importantly,
Capable.
Just a few breaths,
Taken with intention,
Helped me feel like myself again.
And that's exactly what we're doing now.
This is a practice you can drop into whenever overwhelm hits again and again.
So let's practice together.
Notice your body.
Slowly scan from your forehead,
Down your neck,
Cross your shoulders,
Through your chest,
Your stomach,
Your legs,
All the way to your feet.
Just observe how you feel.
And then slow your breath.
Inhale softly,
Exhale fully.
Let the exhale be a release,
A gentle unclenching.
Let's repeat this for a few breaths.
Inhale softly,
Exhale fully.
Inhale softly,
Exhale fully.
Inhale softly,
And exhale fully.
I want you to notice your thoughts.
Instead of wrestling with them,
Imagine placing each thought on a small cloud and letting it drift away.
You don't need to hold any of them right now.
Maybe you'd like to add some gentle movement.
If you can,
Roll your shoulders,
Stretch your arms,
Shake out your hands.
Let your body loosen just a little,
And silently repeat after me.
I am grounded.
I am calm.
I am capable.
I am free.
Let those words land in your body.
Take one final,
Slow,
Steady breath in,
And exhale completely.
You can return to this practice anytime,
Even just for a minute.
Whenever your mind feels too full,
Or your body feels too tight.
As you move back into your day,
Carry this softness with you.
You paused,
You breathed,
You created space inside yourself,
And that matters.
Whenever overwhelm rises,
You can return here.
You can listen again as often as you need.
This practice is yours to pick up anytime your day feels heavy,
Or your thoughts feel loud.
Step gently into whatever comes next,
With a little more calm,
A little more clarity,
And a lot more self-trust.
Thank you.
