Most women (over 75%) face menopause-related symptoms ranging from anxiety and depression to sleep difficulties and hot flashes. The number of postmenopausal women worldwide will reach 1.2 billion by 2030, with 47 million women entering this phase each year.
Hormone replacement therapy remains the most common treatment, but many women look for safer options. Mindfulness meditation offers promising results. Recent research with 197 participants showed that mindfulness-based interventions substantially improved menopausal symptoms, quality of life, and stress levels.
This piece explores how mindfulness meditation can help manage menopause symptoms naturally. You’ll find research-backed techniques, practical daily practices, and a well-laid-out 7-day plan to begin your mindfulness practice.
What is Mindfulness Meditation and How It Helps During Menopause
Mindfulness meditation helps women who face the tough transition of menopause. Learning what it means and how it works can make a huge difference when you start this practice.
The core principles of mindfulness practice
Jon Kabat-Zinn, known as the “mindfulness godfather,” describes mindfulness as “awareness by paying attention in the present moment non-judgmentally as if it really mattered” [1]. Mindfulness doesn’t ask you to empty your mind. You simply watch your mind’s activity while being kind to yourself [1].
The foundation of mindfulness practice rests on three key principles:
- Present moment awareness – Drawing attention away from past regrets or future worries
- Non-judgmental observation – Noticing thoughts and sensations without labeling them as good or bad
- Self-compassion – Approaching your experiences with kindness rather than criticism
Meditation and mindfulness share common ground but aren’t exactly the same. Meditation works as a formal mindfulness practice, while mindfulness itself becomes a mental state you can tap into anywhere, anytime [1]. This makes mindfulness especially helpful when unpredictable menopause symptoms strike.
Our minds run on autopilot most of the time [1]. Mindfulness teaches us to create a pause—we take a deep breath and watch our thoughts and emotions without judgment [1]. This pause creates room between feeling a symptom and reacting to it, which really helps with menopausal hot flashes and mood swings.
Buddhism’s “heart” of meditation evolved into today’s mindfulness-based psychological treatments [1]. These include Mindfulness-Based Stress Reduction (MBSR), which Kabat-Zinn developed at the University of Massachusetts Medical Center, and Mindfulness-Based Cognitive Therapy (MBCT) [1][1].
Research shows mindfulness helps with many menopausal issues:
- Stress and anxiety reduction
- Better emotional control
- Sharper focus and less brain fog
- Better sleep quality
- Management of hot flashes
- Less irritability and depression [1][1][1][2]
A Mayo Clinic study in Climacteric: The Journal of the International Menopause Society found that “midlife women with higher mindfulness scores experienced fewer menopausal symptoms” [1][3]. Women who meditated showed fewer signs of depression and irritability [2].
How mindfulness affects the brain during menopause
The brain’s response to mindfulness during menopause explains why this practice does more than just calm you down. Menopause causes hormonal changes that affect brain function, leading to brain fog, mood swings, and sleep problems [1].
Mindfulness changes the brain in several ways. It balances the body’s stress response systems—the sympathetic and parasympathetic nervous systems [1]. This balance matters because stress can make menopausal symptoms worse.
Brain structures also change with mindfulness. Research shows stress hormones like cortisol hurt emotions by making the amygdala bigger while shrinking the prefrontal cortex and hippocampus [1]. The amygdala controls emotional responses, while the prefrontal cortex manages thinking and emotional control.
Mindfulness-based practices reverse these stress-related changes by:
- Shrinking the amygdala (emotional reactivity center)
- Growing the hippocampus (memory and emotion regulation)
- Reducing stress response activation [1]
Regular mindfulness practice reshapes neural pathways, creating lasting brain changes [1]. This explains why mindfulness offers both quick relief and long-term symptom control.
A fascinating study looked at meditation’s effect on menopausal women’s blood chemistry. Women who meditated showed better HDL (good cholesterol) levels [2].
On top of that, it improves stress hormone levels and reduces inflammation markers [1]. These physical changes matter because ongoing stress and inflammation can worsen menopause symptoms.
While we need more research on mindfulness for menopause, current evidence tells a clear story: mindful people handle menopausal symptoms better and enjoy life more during this transition [2].
The Science Behind Mindfulness for Menopause Relief
Scientists have made remarkable progress in mindfulness research for menopause relief. The evidence keeps growing, and researchers now recognize these practices as valuable tools to manage menopausal symptoms naturally.
Recent research findings on meditation and menopause
Scientists have studied mindfulness-based interventions (MBIs) faster than ever since 2000 [4]. The last five years saw more randomized controlled trials (RCTs) focused on menopausal women [4]. These studies show that mindfulness practices help women live better during this transition [4].
The journal Climacteric published a complete meta-analysis that showed MBIs substantially improved women’s quality of life during menopause [4]. The improvements touched every area except psychological and sexual aspects. Research shows that MBIs help women handle symptoms better by reducing their reactions to triggers and making symptoms feel less severe [4].
Wong and team’s largest longitudinal study proved that Mindfulness-Based Stress Reduction (MBSR) worked better than standard menopause education. MBSR reduced both physical and psychological symptoms [4]. The results were so impressive that doctors should think about prescribing MBSR regularly – either with hormone therapy or as an option for women who can’t or don’t want to take medications [4].
A Mayo Clinic study of 1,744 women aged 40-65 found that:
- Women with higher mindfulness scores had fewer menopausal symptoms [1]
- Women under more stress saw even better results [1]
- The practice worked best for reducing irritability, depression, and anxiety [1]
A newer study showed that brief mindfulness exercises didn’t help much with hot flashes [5]. This suggests that different symptoms might need different approaches.
How mindfulness changes hormone regulation
Menopause’s hormone changes affect many body systems. Mindfulness creates positive physical changes that help balance these effects. The practice substantially lowers cortisol – the main stress hormone that often spikes during menopause [3].
The brain changes when stress hormones like cortisol increase amygdala size while shrinking the prefrontal cortex and hippocampus [6]. Mindfulness reverses these changes and reshapes brain structure to handle stress better [6].
Mindfulness affects more than just stress hormones. Lower estrogen during menopause causes inflammation throughout the body [1]. The practice helps balance the body’s stress response systems and reduces activation of the hypothalamic-pituitary-adrenal axis [6].
Mindfulness and hormone regulation work together in a positive loop. Menopausal estrogen changes affect serotonin pathways and increase depression risk [1]. Mindfulness steps in to regulate these brain chemicals, and better mood control helps maintain hormone balance.
A small cross-sectional study revealed interesting differences in blood chemistry between meditators and non-meditators [1]. Premenopausal women who meditated had higher HDL (good cholesterol) than those who didn’t [1]. Blood sugar levels stayed stable in meditators but rose substantially in non-meditating postmenopausal women [1].
These findings suggest meditation might protect heart health after menopause [1]. The practice activates brain areas that control attention and automatic body functions [3], which might influence hormone-dependent processes.
Some mindfulness practices boost melatonin – the sleep hormone – and brain levels of gamma-aminobutyric acid [3]. This explains why mindfulness helps improve sleep, a common challenge during menopause.
In a nutshell, research shows that mindfulness meditation creates real, helpful changes in hormone regulation that fight many tough menopause symptoms.
Mindfulness Meditation Techniques for Hot Flashes
Hot flashes can disrupt your life during menopause, but mindfulness tools help you manage them better. These techniques provide quick relief and build long-term resilience, unlike medication-based approaches. Let’s look at proven mindfulness practices that work well for hot flash management.
Body scan meditation for temperature awareness
Body scan meditation serves as a foundation for women who experience hot flashes. You lie down and move your attention through your body from feet to head. This practice helps you notice bodily sensations [7].
Your body becomes more attuned to subtle temperature changes before they turn into full-blown hot flashes if you keep taking them. The Memorial Sloan Kettering Cancer Center recommends this guided meditation to help women “stay cool to cope with hot flashes” [8].
Here’s how to do a body scan:
- Lie down in a comfortable position
- Begin focusing on sensations in your toes, then gradually move attention upward
- Notice any areas of warmth, coolness, tingling, or tension
- Observe these sensations without judgment or reaction
- Continue moving attention through each body part until reaching your head
This practice helps you spot early warning signs of temperature changes. You can then use cooling strategies before a hot flash develops fully.
Breath-focused practices during hot flash episodes
Breath-focused techniques give you quick relief during hot flashes. These practices help you relax and reduce stress-related neurochemicals. These chemicals raise your core temperature and narrow the “temperature neutral zone” in your brain [9].
You can try these breathing techniques:
- Cooling breath (Sitali/Sheetali pranayama): Curl your tongue, inhale deeply through it, then exhale through your nose. Touch the tip of your tongue to the roof of your mouth. You’ll feel a cooling sensation [2].
- Equal (box) breathing: Breathe in through your nose for 4 counts, hold for 4, breathe out slowly through slightly pursed lips for 4, and pause for 4. Keep your breath counts equal [2].
- Visualized breathing: Breathe normally and picture coolness entering your body as heat leaves it. Focus on cool air flowing in through your nose and warm air going out [2].
These breathing techniques work anywhere, even in public when a hot flash starts. You don’t need to close your eyes or sit down—just focus on your breath and picture heat leaving your body [2].
Creating mental space between sensation and reaction
Mindfulness helps you separate physical sensations from emotional reactions. You learn to “recognize and discriminate more accurately between the components of experience such as thoughts, feelings, and sensations, and developing a non-reactive awareness of these” [7].
This mental distance reduces urgent thoughts and feelings. You can observe and assess internal bodily events without reacting strongly [7]. You experience hot flashes without anxiety, embarrassment, or frustration that often makes the discomfort worse.
This three-step approach works well:
Start by noticing the hot flash sensations. Where do you feel it? What exactly do you feel? Can you track how it changes until it ends? [7]
Next, check how your body responds—look for tension or resistance. Are your shoulders tight or jaw clenched? Try to relax these areas [7].
Finally, notice thoughts about the hot flash. Your thoughts affect how you feel about the experience and create tension. Understanding this connection helps you let go of distressing thoughts and allows the hot flash to pass more easily [7].
A quick five-minute mindfulness practice during the day can lower stress levels substantially. Studies with healthcare professionals have showed this [10]. The Mayo Clinic notes that while evidence for mindfulness directly easing hot flashes might be limited, it helps reduce how much hot flashes bother you [11].
Managing Mood Swings and Anxiety with Mindfulness
Anxiety and mood swings are the hardest parts of menopause that people rarely talk about. Women face double the risk of anxiety disorders compared to men (22.6% versus 11.8%). This risk continues throughout their reproductive years [6]. Mindfulness-based interventions (MBIs) work well to ease negative emotions like anxiety, depression, and stress [3]. These techniques are a great way to get help during this challenging time.
How negative thoughts magnify anxiety
Changes in hormones directly disrupt brain chemistry as estrogen levels drop. Your brain needs estrogen to produce serotonin—the “feel good” chemical that helps control mood [12]. Serotonin levels go up and down with estrogen changes. This leads to mood swings, irritability, and sadness [12].
Your anxiety during menopause often comes from specific thought patterns:
- Catastrophizing: Thinking the worst will happen (“Everyone will notice if I have a hot flash during my presentation”)
- Rumination: Getting stuck thinking about past events or worrying about the future [3]
- Negative self-talk: Being too hard on yourself about body changes and abilities
Mindfulness breaks these cycles by helping you understand your body’s signals and control emotions better [3]. You learn to watch anxious thoughts without judgment instead of getting caught up in them. This creates space between your thoughts and reactions.
Research from Mayo Clinic in Climacteric: The Journal of the International Menopause Society showed mindfulness helped middle-aged menopausal women with irritability, depression, and anxiety [13]. A study about different types of anxiety revealed something interesting. Physical anxiety symptoms made hot flashes three times more likely, while emotional anxiety had less impact [6].
Mindfulness doesn’t try to remove anxiety completely. It changes how you deal with it. Regular practice teaches you to spot anxious thoughts early. This gives you time to choose your response rather than react automatically.
Easy grounding techniques to balance emotions
Grounding techniques keep you focused on the present moment. They help you stay stable when emotions feel too intense. These methods improve emotional balance by connecting you with your body, feelings, and surroundings [1].
The 5-4-3-2-1 sensory technique works well:
- Look at 5 things around you
- Touch 4 different things
- Listen to 3 sounds
- Smell 2 different scents
- Taste 1 thing
Deep breathing as part of your daily routine helps calm your nerves [1]. Box breathing calms anxiety quickly – breathe in for 4 counts, hold for 4, breathe out for 4, wait for 4.
Nature provides powerful grounding benefits [1]. Walking barefoot on grass or soil connects you to the earth and helps steady your emotions.
Writing in a journal helps too. It clears your mind and releases emotional pressure [1]. You can spot what triggers your emotions and see patterns in how you react.
The technique you choose matters less than doing it regularly. Just 10-15 minutes of mindfulness each day makes a big difference [5]. Studies show that regular mindfulness practice leads to lasting improvements in handling menopausal emotions [5].
Mindfulness helps by keeping your mind open and observant. This improves how you handle triggers and tolerate emotions [3]. You learn to respond thoughtfully instead of reacting quickly. This builds a strong foundation to handle emotions throughout your menopause experience.
Mindfulness Meditation Benefits for Sleep During Menopause
Sleep problems affect nearly half of all women during menopause. Studies show insomnia rates rise from 38% in premenopausal women to 46-48% in postmenopausal women [14]. These sleep issues can lower immune function, hurt cognitive abilities, and raise heart attack risk [14]. The good news is that mindfulness meditation provides research-backed ways to sleep better during this tough transition.
Pre-sleep meditation routines
A regular pre-sleep mindfulness routine tells your body it’s time to wind down for the night. Research shows that mindfulness-based stress reduction (MBSR) substantially improves sleep quality. It does this by lowering cortisol levels that often spike during menopausal hormone changes [14].
Here’s how to create an effective pre-sleep meditation practice:
- Pick a quiet spot without distractions and sit comfortably with a straight back [4]
- Start with slow, deep breaths—breathe in positivity and energy, breathe out stress and negativity [4]
- Do a full body scan and notice where your body touches surfaces (hips, shoulders) [4]
- Start appreciating sensations without judgment and watch your thoughts come and go without getting frustrated [4]
Timing makes a difference too. Try to practice 20-30 minutes before bedtime. This gives your nervous system enough time to slow down before sleep. Keep in mind that you don’t need to empty your mind completely—just observe your thoughts kindly [13].
Mindful approaches to nighttime waking
Hot flashes or anxiety often wake women up during menopause. Mindfulness offers practical ways to get back to sleep during these disruptions.
The 4-7-8 breathing technique works especially well when you have trouble sleeping: breathe in for 4 seconds, hold for 7 seconds, and breathe out slowly for 8 seconds [15]. This pattern helps calm your nervous system by triggering the parasympathetic response, which counters the fight-or-flight reaction common during night wakings.
Yoga Nidra, also known as “yogic sleep,” can help too. Research suggests that 45 minutes of Yoga Nidra feels like 3 hours of normal sleep [16]. Keep headphones near your bed and listen to a recording when you wake up. You might drift back to sleep or just rest deeply [16].
Accepting that you’re awake instead of getting frustrated can change your whole experience. Rather than checking the time and worrying about sleep, focus on your breathing and body sensations [17].
Addressing sleep-disrupting thoughts
Your pre-sleep thoughts can lead to insomnia [14]. Mindfulness helps calm a racing mind in several ways.
Take some quiet time before bed for calming activities like gentle yoga, reading, or enjoying tea. This creates a buffer between your busy day and sleep [8]. Screen time should be avoided because device light disrupts natural sleep patterns [8].
A notepad by your bed helps manage persistent thoughts. Write down any worries or to-do items that pop up at night to clear them from your mind [8]. This simple trick stops you from mentally repeating information you’re afraid to forget.
Mindful observation helps with stubborn thought patterns. Researchers suggest: “Observe without judging: Look at your thoughts as a benevolent spectator, without trying to control them” [18]. Some people find that repeating a simple mantra in their mind helps shift attention away from disruptive thoughts [18].
Research clearly shows that these mindfulness practices improve sleep quality while reducing anxiety, hot flashes, and other sleep-disrupting menopausal symptoms [17]. Just 10 minutes of daily practice can lead to better sleep over time [15].
Daily Mindfulness Practices for Long-term Symptom Relief
A regular mindfulness practice provides lasting relief from menopausal symptoms. Research shows women who stick to consistent practice have fewer symptoms overall [19]. The real magic happens when mindfulness becomes part of your daily life, not just occasional meditation sessions.
Creating a 10-minute daily practice that works
The benefits of mindfulness depend more on consistency than duration. Just 10 minutes of daily meditation can significantly improve menopausal symptoms [20]. Here’s how you can build this habit:
- Start with breath awareness: Focus on the sensation of breathing and let your attention rest on its natural rhythm.
- Practice body scanning: Lie down and move your attention through your body from head to feet. Notice sensations without judgment [2].
- Use a guided meditation: Structured guidance helps newcomers stay focused during practice [2].
Pick a specific time each day—morning, lunch break, or before bed—and treat it as vital health practice rather than an optional activity. Note that you don’t need to empty your mind completely. Simply observe your thoughts with kindness [9].
Integrating mindfulness into everyday activities
Mindfulness becomes truly powerful when it’s part of your entire day. These practical approaches can help:
Brief pauses between daily activities work wonders. Close your eyes for just one minute of slow, deep breathing. This simple reset helps stop the “fight or flight” stress cycle that can make menopausal symptoms worse [2].
Mindful eating can reshape your relationship with food. Slow down, remove mealtime distractions, and tune into all your food’s sensory aspects. This approach helps with natural weight management during menopause [19].
A walking meditation outdoors might be right for you. Physical activity naturally completes your body’s stress response cycle. Movement-based meditation proves especially effective for symptom relief [2].
Using technology to support your practice
Technology makes consistent mindfulness practice more available than ever. Meditation apps like Headspace, Calm, and Insight Timer offer programs designed specifically for beginners [21].
Beyond meditation apps, voice-activated devices like Amazon Alexa or Google Home can guide brief mindfulness sessions. They set reminders for practice and create calming environments [22].
Some apps in the femtech space connect mindfulness with other aspects of menopause management. Midday tracks your health data through wearables while providing access to specialists for tailored mindfulness guidance [22].
Your mindfulness experience doesn’t require perfection—just consistency. Even on your busiest days, a few mindful moments add up to create lasting symptom relief.
Combining Mindfulness with Other Natural Approaches
Many organizations recognize that a multi-faceted approach works best to manage menopause symptoms [7]. Research reveals that half of all women going through menopause look for alternative and complementary therapies. These budget-friendly options appeal to them because they have minimal side effects [11].
Mindful eating for menopause health
The menopausal transition makes mindful nutrition crucial. The principles of mindful eating include:
- Honoring your food by acknowledging its origin and eating without distractions
- Engaging all senses during meals, noticing colors, smells, tastes, and textures
- Eating slowly and chewing food well to recognize fullness signals [10]
These practices naturally help manage weight during menopause. Petra et al.’s research showed successful weight loss over 6 months through mindfulness-based group strategies that improved eating behaviors triggered by emotional cues [7].
Mindful eating becomes valuable for perimenopausal women because sleep disruptions, stress, and hot flashes can throw off hunger and fullness signals [23]. A peaceful eating environment helps you reconnect with your body’s natural wisdom about nutrition.
Mindful movement and gentle yoga
Yoga perfectly complements seated meditation practices. Different yoga approaches offer specific benefits throughout perimenopause, menopause, and post-menopause [24].
Cat-Cow poses benefit menopausal women by stretching both sides of the spine. These poses affect the sympathetic nervous system (fight-or-flight response) and parasympathetic nervous system (relaxation response) [25]. Legs-Up-The-Wall poses rejuvenate the pelvic region while cooling the nervous system [25].
Any form of mindful movement helps complete your body’s stress response cycle. These practices combined with breath awareness create powerful relief for multiple symptoms at once.
Additional therapies to consider
Healthcare providers often prescribe Mindfulness-Based Stress Reduction (MBSR) alongside Menopausal Hormone Therapy (MHT). They might recommend it for women who prefer not to use medications [7]. Wong et al.’s large randomized clinical trial found MBSR worked better than standard Menopause Education to reduce both physical and psychological symptoms [7].
Mindfulness-based cognitive therapy can enhance existing treatments by teaching self-compassion [7]. Studies found that breast cancer survivors experienced fewer vasomotor symptoms with mindfulness interventions [7].
Support group sessions build confidence with these interventions and help people stick with them [7]. Mindfulness as a complementary approach, with or without medication, positively affects your overall wellbeing during this transition.
Starting Your Mindfulness Journey: A 7-Day Plan
Starting a mindfulness trip needs just two things: consistency and openness. Studies show that five minutes of daily mindfulness practice reduces stress levels and menopausal symptoms by a lot. Let me walk you through a 7-day plan to build your personal practice.
Day 1-2: Simple breath awareness
Your first two days should focus on developing breath awareness—the foundation of all mindfulness meditation techniques:
- Find a quiet space where you won’t be disturbed for 5 minutes
- Sit comfortably with your spine relatively straight
- Notice your natural breathing pattern without changing it
- Your thoughts will wander, just gently return focus to your breath
The 4-7-8 breathing technique can improve relaxation: inhale through your nose for 4 counts, hold for 7, and exhale slowly through your mouth for 8 counts. This intentional breathing pattern regulates your nervous system and creates a calming effect throughout your body.
Day 3-4: Body scanning practice
Days three and four move into body scanning, which helps you spot tension patterns and early signs of symptoms:
- Lie down comfortably (sitting works too)
- Close your eyes and begin with several deep breaths
- Pick either your head or feet, then systematically move attention through each body part
- Notice any sensations—warmth, coolness, tingling, tightness—without judgment
Body scanning helps you become aware of subtle physical changes, which proves invaluable to detect early warning signs of hot flashes or tension buildup.
Day 5-7: Working with difficult sensations
The final three days teach you to work directly with challenging sensations:
- During meditation, bring awareness to any discomfort
- Rather than avoiding the sensation, get into it with curiosity
- Notice its exact location, intensity, and characteristics
- Picture yourself breathing directly into that area to create space around it
This method teaches you to separate physical sensations from emotional reactions. Note that self-compassion matters most through this process. Mindfulness isn’t about perfection but presence. Most practitioners find the process becomes easier with consistent practice, though concentration levels naturally vary.
Conclusion
Mindfulness meditation is a powerful natural way to manage menopause symptoms. Research has proven its ability to reduce hot flashes, stabilize mood swings, and improve sleep quality. These benefits occur without side effects, which makes mindfulness an excellent choice when used with conventional treatments or by itself.
A daily practice of 5-10 minutes can create meaningful improvements in symptom management. Consistency matters more than duration – regular brief sessions produce better results than occasional longer ones. Most women see positive changes within weeks of developing a regular practice.
Mindfulness is a skill that becomes stronger with practice. Initial challenges might appear as you start this practice, but each meditation session strengthens your ability to handle menopausal symptoms with ease. Scientific evidence confirms this approach – mindfulness changes brain structure and hormone regulation to help you move through this transition more comfortably.
References
[1] – https://louiseantippas.com/menopause-wellness-grounding-techniques-for-a-smoother-menopause/
[2] – https://www.gennev.com/learn/how-mindfulness-can-help-soothe-menopause-symptoms
[3] – https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.1045642/full
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[5] – https://www.balance-menopause.com/menopause-library/does-mindfulness-help-with-menopause/
[6] – https://pmc.ncbi.nlm.nih.gov/articles/PMC4993654/
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[8] – https://www.mainlinehealth.org/blog/menopause-and-sleep
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[10] – https://menomademodern.com/post/mindful-nutrition-for-a-better-menopause-with-shelley-chapman/
[11] – https://www.sciencedirect.com/science/article/abs/pii/S0165032725005907
[12] – https://blog.ochsner.org/articles/menopause-and-mental-health-7-top-tips-to-manage-mood-changes
[13] – https://www.medicalnewstoday.com/articles/324279
[14] – https://pmc.ncbi.nlm.nih.gov/articles/PMC8995144/
[15] – https://thesabi.co/blogs/conscious-collective/using-mindfulness-to-tackle-menopause-insomnia?srsltid=AfmBOoood0rpDackZvr96lpZAdz_nDI6W44uVDWPSGttL7jJlY81rrOc
[16] – https://healthandher.com/blogs/expert-advice/menopause-yoga-nidra-for-disturbed-sleep-and-low-mood
[17] – https://www.mymenopausecentre.com/sleep-disturbances/relaxation-before-sleep/guided-meditation-a-menopause-relief-solution-for-deep-relaxation-and-sleep/
[18] – https://umawell.fr/en/blogs/news/guide-ultime-de-la-meditation-pour-mieux-dormir-en-menopause?srsltid=AfmBOoowWNz7pywdnMGee5U7WcfqzeeAWYB1P0AK8Pn0STwpnZB9ku04
[19] – https://www.pausitivehealth.com/mindfulness-for-menopause/
[20] – https://feminapause.store/about-menopause/mindfulness-for-menopause-reduce-menopause-anxiety-2/
[21] – https://www.mymenopausecentre.com/blog/menopause-mindfulness-meditation-favorite-apps/
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[23] – https://www.menopausenutritionist.ca/blog/the-truth-about-intuitive-eating-and-menopause
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