For many women, anxiety creeps in during perimenopause and menopause – like an uninvited guest.
One minute you’re managing your day, the next your thoughts are racing — replaying past mistakes, imagining worst-case scenarios, or worrying about things that may never happen…
Hormonal changes, disrupted sleep, and life stress can all amplify this tension, leaving you feeling on edge and mentally exhausted.
How Meditation Helps
Meditation offers a gentle way to step out of that loop.
By training your attention to return to the present moment — whether it’s your breath, a sound, or a physical sensation — you reduce the power of racing thoughts.
Research shows* that mindfulness and breath-focused meditation can lower stress hormones and reduce the intensity of anxious feelings, helping you feel calmer and more grounded even in the middle of a hectic day.
Try This Practice: Grounding Breath
Even just three minutes can make a difference. Here’s how to start:
Find a comfortable position. Sit in a chair with feet flat on the floor, or lie on your back with hands resting gently on your belly.
Breathe in for 4 counts. Notice your hand rise as your belly expands.
Exhale for 6 counts. Let your hand fall naturally.
Repeat for 12 cycles (approximately three minutes).
Notice your mind wandering? That’s normal. Simply label it “thinking” and return your attention to your breath.
Tips if It Feels Challenging
Light-headedness: Slow the count or breathe naturally until it settles.
Racing thoughts: Start with just 30–60 seconds and gradually increase.
No effect after 3 weeks: Try a guided audio or video meditation, or shift the timing to a calmer part of your day (morning or evening).
How Often
Begin with 3 minutes daily, ideally at the same time each day.
Over 4–6 weeks, work up to 10–15 minutes, either once or twice daily.
Remember, the goal isn’t to banish anxiety completely — it’s to give yourself a tool to pause, breathe, and regain a sense of calm when your mind feels overwhelmed. Even small daily steps can create meaningful change over time.
If you are ready for a deeper or longer practice, check out our series of guided meditations for specific menopause symptoms
Research references:
Goyal M., et al., Meditation programs for psychological stress and well-being (meta-analysis). PMC
Spector A., et al., Systematic review: psychosocial interventions for non-physiological menopausal symptoms (Journal review 2024). PubMed
Carmody JF., Mindfulness training for coping with hot flashes (RCT). PubMed
Black DS., Mindfulness intervention improves sleep quality in older adults (2015 trial). JAMA Network
Brotto LA., Mindfulness-based group therapy improves sexual desire in women (2014). PubMed
Carrière K., Mindfulness-based interventions for weight/eating behaviours (meta-analysis). PubMed
Johns SA., MBIs and fatigue: evidence in chronic illness/cancer survivors (review). PMC
Paced-breathing studies for hot flashes (Sood 2013; Huang 2015; mixed results). PubMedPMC
NHS overview of menopause symptoms and treatment context. nhs.uk+1