Hello, December is just around the corner! Time flies.
This winter has been warm, but the cold is gradually increasing.
The season is approaching when we must also be careful about the temperature difference between rooms warmed by heating and the outdoors.
Because temperature differences require the body to adjust its temperature rapidly, it is one of the factors that can worsen severe symptoms, so we need to pay attention.

During the 10 years around menopause, the balance of female hormones changes, making it an unstable period of change. This physical and mental instability is apparently also called the "fluctuating period."
I'm sure many of you are already practicing various ways to cope with these "fluctuations."
・Moderate, light exercise that makes you sweat just a little,
・Reviewing your diet and trying to eat balanced meals,
・Soaking slowly in a lukewarm bath to improve the quality of your sleep,
There are various ways to relax, but one of those calming self-care methods is "meditation." Why not think about "meditation," which you can do whenever you have a little time?

There are three main types of meditation

○Samatha meditation, which means "stillness," involves focusing the mind on a specific object such as a flame or a point on a wall to cultivate concentration, aim for a state of deep unity, and calm the mind,
○Vipassana meditation, which means "insight," involves seeing, hearing, and feeling things as they are without any thoughts or judgments, self-observing and accepting what you are experiencing now, such as the state of your mind, body, and breath,
○And mindfulness meditation, which involves letting go of being caught up in the past or future and being out of the present moment, valuing this current moment, focusing on and accepting your present self, observing yourself as you are without judging good or bad.

Although mindfulness meditation incorporates Buddhist meditation methods, it has been widely popularized since the 21st century because it removes religious elements, making it easy for anyone to adopt and practice without resistance.
Mindfulness seems very easy to incorporate right away.

How to meditate (mindfulness)

○"Adjust your posture"
First, find a small space and sit in a relaxing position, whether cross-legged, in a chair, or lying on your back. Adjust your posture, straighten your back, and open your chest wide. Turn your palms upward, and relax the tension in your feet, arms, shoulders, face, and the entire area between your eyebrows. If it is difficult to relax, shake slightly to release the tension. Be aware of the sensation of your arms and legs feeling heavy and your palms becoming warm.

○Regulate your breathing
Close your eyes, slowly inhale through your nose, and exhale slowly through your nose. While focusing your attention on your breath, create a state of relaxation with deep, large breaths, imagining that breath circulating through every corner of your body.

○Regulate your mind
Focus your attention on your breath, and then direct your attention to various parts of your body.
Pay attention to how your lungs and abdomen expand and contract with your breath, and gradually move your attention from the tips of your left foot to the base of your leg, from the tips of your right foot to the base of your leg, from your pelvis to your torso and gradually upward to your shoulders, then to both hands, then to your neck and face, and finally to the top of your head.
Feel the sensations and thoughts that arise in the area you are focusing on. By feeling that you are breathing and feeling various parts of your body, you will have fewer stray thoughts and stop being caught up in unnecessary thoughts.

Although "meditation" tends to be thought of as difficult, no special equipment or location is necessary. "Meditation" is an act of clearing your mind by focusing on your breath and the state of your body, which anyone can easily incorporate whenever they have a little time.
It allows you to notice the stray thoughts and stress that have accumulated and are racing through your head due to being busy with daily life.
You can have an opportunity to quietly face yourself and look at yourself objectively.
It is important to first be able to notice things like, "I had so many thoughts going on."
・Stress reduction
・Improved concentration
・Becoming more positive
Sounds and scents across a wide range of frequencies and aromas also have a great relaxing effect! Doing it with your favorite music or scent will make it even more enjoyable and relaxing.

There is no need for long periods, so start with 5 minutes, or even 1 minute if that is difficult.
It is said that making it a habit little by little has a greater effect than doing it for a long time.
Don't make it difficult by deciding you absolutely must do it; why not try making it a daily habit little by little in your own way during a little free time or while commuting?

And menopause symptoms, loss of motivation, and irritability are due to menopause! It is not your fault, so don't blame yourself; praise yourself for working hard during this "fluctuating period."

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◇References◇

・What is mindfulness?
https://snabi.jp/article/118
・Samatha meditation and Vipassana meditation
https://www.vipassanabhavana.org/jp/meditation-blog/samatha/
・What are the amazing effects of meditation?
https://www.veltra.com/jp/yokka/article/meditation-benefits/