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hroughout our lives, we’ve recognized that menstruation is a natural and significant part of being a woman, but it’s often treated as something to endure or hide due to societal stigma. Hence, mindful menstruation is about viewing your cycle as a natural, healthy process, rather than something to be ashamed of or to “fix.” It’s about being aware of your body and its rhythms and paying attention to how your body, emotions, and energy levels change throughout your cycle. The idea is to embrace your cycle and work with it, rather than against it.
Mindful menstruation is about connecting with your menstrual cycle with a more mindful and intentional approach. Instead of just going through the motions of having our periods come and go, it encourages us to be more in tune with our bodies and gain control over our cycles. The concept revolves around being present and attentive to the various aspects of our menstrual experience. This includes understanding the menstrual cycle itself, recognizing common challenges and discomforts, and breaking free from the taboos and shame that often surround it.
How to practice mindful menstruation
The following techniques are recommended before and after menstruation as they’re important for the whole cycle:
- Meditation and breathing exercises: Engage in regular meditation sessions to cultivate a sense of calmness and presence during your menstruation. Focus on your breath or body sensations to stay grounded during your period. Deep breathing exercises can help alleviate stress and discomfort associated with periods. Take slow, deep breaths to relax your body and mind.
- Yoga and stretching: Gentle yoga poses and stretching exercises can ease menstrual cramps and promote flexibility. Choose poses that feel comfortable and soothing for your body during this time.
- Journaling and self-reflection: Keep a menstrual journal to track your emotions, physical sensations, and patterns you notice during your cycle. This practice fosters self-awareness and helps identify triggers or challenges.
- Nourishing your body: Mindful eating can make a difference during menstruation. Choose nutritious foods that support your well-being and comfort. Listen to your body’s hunger and fullness cues, and savor each bite mindfully.
- Choosing menstrual products mindfully: Explore eco-friendly menstrual product options, such as menstrual cups or reusable cloth pads, to reduce your environmental impact. Consider products that are comfortable for you and align with your values.
- Practicing self-compassion: Be kind to yourself during mindful menstruation, acknowledging that it is a natural process that may come with challenges. Treat yourself with gentleness and understanding just as you would care for a close friend during a tough time.
- Mindful bathing or showers: Use bathing or showering as an opportunity to practice mindfulness, paying attention to the water’s sensation on your skin. Also, engage in a short self-massage to alleviate tension in the lower abdomen and back.
Benefits of this type of menstruation
- Improved emotional well-being: Mindful menstruation encourages us to be more in touch with our emotions during our menstrual cycles. By acknowledging and accepting our feelings, we can experience better emotional well-being. Mindfulness practices, such as meditation and self-reflection, can help us navigate mood swings, irritability, and emotional changes that might occur during and after menstruation.
- Reduced stress and anxiety: Mindfulness techniques are known to reduce stress and anxiety levels. By being present in the moment and focusing on your breath and body, you can alleviate the tension associated with menstruation. Mindful menstruation encourages us to let go of worries about past or future menstrual cycles, promoting a calmer mindset and reducing anxiety related to menstrual symptoms.
- Enhanced connection with one’s body: Menstrual cycles often feel like an inconvenience or even a burden, leading to a disconnect from our bodies. Mindful menstruation emphasizes developing a stronger connection with our bodies. By paying attention to the physical sensations and changes during menstruation, we become more attuned to our body’s needs and signals. This enhanced body awareness can extend beyond menstruation, leading to better self-care practices and an improved understanding of overall health.
- Enhanced pain management: Menstrual pain and discomfort are common issues, but mindfulness techniques can help regulate them. By being present and aware of your body during menstruation, you can develop a better understanding of the pain and explore coping mechanisms, such as relaxation techniques and gentle movements like yoga.
- Improved hormonal balance: Stress and emotional turmoil can impact hormonal balance during menstruation. Mindful practices, like meditation and deep breathing, can help regulate stress hormones and promote hormonal equilibrium. Reducing stress and anxiety can lead to more regular menstrual cycles and may alleviate symptoms of premenstrual syndrome (PMS) for some individuals.
- Better decision-making: Mindfulness involves cultivating a non-judgmental and clear-minded perspective. During menstruation, this can translate into making better decisions related to self-care, dietary choices, and well-being. By being mindful of how our bodies feel during different phases of the menstrual cycle, we can make informed choices that support our physical and emotional needs.
- Deeper self-awareness: Mindful menstruation encourages introspection and self-reflection. By exploring our menstrual experiences and reactions, we can gain insights into our emotional patterns and triggers. This self-awareness can extend beyond menstruation, contributing to personal growth and understanding in other areas of life.
Featured image: Alina Moskalenko/iStock
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