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Mindfulness: an incredible tool to help you with menstrual symptoms.
Mindful meditation allows you to be more connected to your body, listen to what it needs and calm the mind on those difficult days. Whether you're dealing with cramps, headaches or fatigue, mindfulness practice can be a powerful way to reduce stress, improve your emotional well-being and feel more in control of your body during the menstrual cycle.
Mindfulness is a practice that allows you to focus on the present, without judgment or stress. And the best part is that it can alleviate menstrual symptoms. We are not talking about magic, but about connecting with your body, understanding it and calming it down.
So if you are in those days and you feel that discomfort takes over you...
Give these practices a try!
How does mindfulness help reduce menstrual symptoms?
Through mindful breathing and focusing on the present moment, you can relieve tension in your body, which helps reduce physical pain, especially in the abdomen and lower back. Mindfulness not only calms the mind, but also has a direct impact on how your body reacts to pain.
Studies have shown that regular mindfulness practice can reduce the perception of chronic pain, making it ideal for coping with menstrual symptoms such as cramps or fatigue.
Mindfulness also improves emotional well-being. During the menstrual cycle, many women experience mood swings, anxiety or irritability due to hormonal changes.
Practicing mindfulness allows you to observe these thoughts and emotions without judging yourself, giving you the mental space to handle them more calmly.
How to do a mindfulness session?
Doing a mindfulness session is easier than you might think, and the best part is that you don't need much time or prior experience. Here's a simple guide to help you do a mindfulness session on your own:
Find a quiet space: Look for a place where you feel comfortable and won't be interrupted for about 5-10 minutes. This could be at home, in a park, or even at your office during a moment of calm.
Sit comfortably: You don't need to sit in a complicated position. Just make sure your posture is comfortable, with your feet resting on the floor and your hands on your lap.
Close your eyes and breathe deeply: Begin by closing your eyes and taking deep breaths. Inhale through your nose, feeling the air fill your abdomen, and exhale through your mouth, releasing any tension.
Focus on your breath: Bring your attention to your breathing. Notice how the air enters through your nose and exits through your mouth, without trying to change your natural rhythm. If your mind starts to wander (which is normal), gently bring your attention back to your breath without judgment.
Scan your body: After a few minutes, shift your attention to physical sensations. Do a “body scan” starting from your feet and slowly moving up to your head. Notice any areas of tension, like the abdomen or lower back, and send your breath there to relax them.
End with gratitude: Finish your session by taking a moment to thank yourself for dedicating time to your well-being.
How to incorporate mindfulness into your menstrual routine
Set reminders: If you're just starting to practice mindfulness, set reminders on your phone or calendar to take a few minutes each day. Even a couple of minutes can make a difference.
Make it part of your routine: You can practice mindfulness while walking, showering, or even preparing breakfast. You don’t need a formal session to experience the benefits.
Combine it with gentle yoga: Incorporating some yoga stretches before or after your mindfulness session can help further relieve cramps and muscle tension. Recommended poses include Child’s Pose and Cat-Cow Pose.
Use mobile apps: There are many apps like "Calm" or "Headspace" that offer guided meditations specifically designed to relieve pain or manage menstrual stress.
Conclusion
Incorporating mindfulness into your menstrual routine can completely change how you experience your cycle. It’s not about eliminating symptoms entirely, but about managing them in the best way possible. Breathe, listen to your body, and do what feels right for relief. Ready to give mindfulness a try?
Mindfulness is a powerful technique you can start practicing today to improve your well-being during menstruation. It not only reduces stress and alleviates cramps but also helps you stay more present in your daily life and more connected to your body.
Your body will thank you!
