Mindful Menopause: Simple, Supportive Tips for a Balanced Transition

Menopause is a natural transition in a woman’s life — and yet, so many of us experience it without the support or understanding we need. The truth is, this phase can bring significant changes — emotionally, physically, and mentally — but with the right tools, we can navigate it with more ease and empowerment.

In this blog, I’ll share how mindfulness, movement, and a few natural supports like supplements and herbal medicine can help regulate symptoms and support your wellbeing during menopause.

What Happens During Menopause?

Menopause marks the end of our reproductive years. It’s defined by the absence of menstruation for 12 months and is usually accompanied by hormonal changes — primarily a decline in estrogen and progesterone.

Common symptoms include:

Hot flushes and night sweats
Mood swings, anxiety, or irritability
Brain fog or forgetfulness
Trouble sleeping
Changes in weight or energy

Each woman’s experience is unique, and while this transition can be challenging, it can also be a powerful invitation to slow down, reflect, and reconnect with what really matters.

Mindfulness for Emotional Regulation

One of the most supportive practices during this time is mindfulness.

Mindfulness for menapause helps calm the nervous system, reduce emotional reactivity, and increase your ability to cope with change. A few minutes of simple breath awareness or a body scan meditation can do wonders — especially when practiced regularly.

Try this:

Take a pause. Place one hand on your belly and one hand on your heart and take three slow, gentle breaths. Notice where your body is holding tension, and invite it to soften on the exhale.

Practicing mindfulness daily can reduce stress hormones, improve sleep, and increase resilience during emotional waves.

Move with Your Hormones in Mind

As we move through perimenopause and menopause, exercise becomes even more important — not just for physical health but also for emotional balance.

I highly recommend the book Next Level by Dr. Stacy Sims PhD, which provides excellent, research-based guidance on how to train with your changing hormones. Her work highlights:

The importance of strength training to maintain muscle and bone density
The value of short bursts of cardio for heart health
How to prioritise recovery and listen to your body’s signals

Watch Mel Robbins interview her on YouTube.

Mindful movement like yoga, walking in nature, or tai chi can also help lower cortisol and reconnect you with your body.

Natural Supports & Supplements

While lifestyle changes are key, some supplements and herbal supports can also ease symptoms.

Here are a few gentle, widely used options:

1. Swisse Menopause Balance A popular supplement that supports hormone regulation, temperature balance, and mood swings.

2. Angelica Root (Dong Quai) Used in traditional Chinese medicine to nourish blood, support hormonal harmony, and reduce inflammation. It’s especially helpful for emotional fluctuations and cycle transitions. Always consult a qualified herbalist before starting.

3. Magnesium & Omega-3s Magnesium supports sleep, muscle relaxation, and mood regulation. Omega-3s are wonderful for brain clarity and emotional wellbeing.

Each person responds differently, so it’s worth experimenting gently or speaking with a naturopath or herbalist.

Sleep, Nourishment & Self-Compassion

Hormonal shifts can impact sleep quality — and sleep is essential for mood, metabolism, and overall wellbeing.

Try:

Keeping a consistent bedtime
Limiting screens and bright light in the evening
Listening to a guided meditation or body scan to unwind

Nourish yourself with whole foods — leafy greens, legumes, whole grains, and healthy fats — and avoid sugar and alcohol where possible, as they can intensify symptoms.

And most importantly, be kind to yourself.

Creative Expression for Emotional Flow

As emotions rise and identities shift during menopause, creative expression can be a grounding and liberating outlet.

Whether it’s journaling, painting, dancing, gardening, or photography — creative practices allow us to process feelings, release stress, and reconnect with our inner voice.

You don’t have to be “good” at it — just let it be a way to explore what’s moving through you. This is a powerful time to reclaim your creative energy and let it guide your next chapter.

Try:

Keeping a menopause journal
Creating a collage or vision board
Playing with poetry or free writing
Singing or moving to music you love

Creativity is healing. Let it flow.

The Power of Story & Myth: Reclaiming the Wise Woman

Another way to navigate menopause with depth is to reconnect with the stories, archetypes, and myths of powerful women who came before us.

Writer and mythologist Sharon Blackie, in her book Hagitude, invites us to reimagine aging not as decline, but as a spiritual and creative initiation. She draws on Celtic myth, psychology, and women’s wisdom traditions to help us rediscover the archetype of the elder woman — not invisible or irrelevant, but fierce, creative, and deeply rooted in purpose.

This is a time to ask:

Who are the women who walked this path before me?
What stories have I inherited, and which do I want to rewrite?
What myth or symbol helps me make sense of this transition?

Through myth and imagination, we remember that we are not alone — we are part of a lineage of women who have always carried deep wisdom through life’s thresholds.

“The midlife and menopausal journey is not just physical — it’s mythic. It’s a descent and a return.” — Inspired by Sharon Blackie

Tapping into these deeper layers of meaning can be incredibly affirming and empowering — especially in a culture that often avoids or pathologises this stage of life.

A Time of Transformation, Not Decline

Menopause is not something to “get through” — it’s a rite of passage, a time when many women reconnect with their values, deepen their wisdom, and create space for what’s most meaningful.

Through mindfulness, movement, and simple supports, we can meet this transition with grace, strength, and clarity.

If you're looking for support — through mindfulness for menopause coaching, retreats, or group experiences — I’d love to hear from you. Let’s normalize this conversation and support each other in this powerful stage of life.

Looking for Mindfulness for Menopause Support?

If you’re navigating this phase and would like more support, I offer:

I work with women across Melbourne and beyond who are ready to embrace this new chapter with more clarity, compassion, and confidence. You can explore my offerings at marionmiller.com.au or get in touch for a free discovery call.

Let’s honour this time in your life — not as an ending, but as a beginning.