Exhausted from Perimenopause? Try a 5 minute meditation.

20 mins a day for meditation? Are you kidding? Who has time for that?
If you’re in your 40s to mid 50s and you’re dealing with hormonal changes happening inside your body, AND you’re juggling the demands of work and the rising cost of living, AND caring for kids, parents or pets, AND trying to maintain your relationships, AND maybe even trying to squeeze in some exercise and other hobbies… THEN you might be thinking “How on earth can I fit meditation into all of this?” Between the night sweats, brain fog, and the emotional roller coaster that comes with this stage of life, finding time to meditate might feel like just another impossible task on your to-do list.
I get it—life feels completely full right now. But here’s the thing: meditation isn’t about squeezing another thing into an already packed day. It’s about giving yourself permission to pause, even for a few moments, to recharge. Especially during perimenopause, when sleep can be elusive and stress feels heightened, meditation could be the very thing that helps you cope with all that’s on your plate. And no, you don’t even need to find 20 minutes (though that would be wonderful), you can just start at 10 mins, and if not 10, then 1 minute. After all, a one minute pause to take a breath in your day is much better than no pause at all.
Why Start Meditation During Perimenopause?
First, let’s talk about why meditation can be so powerful during this time in life. Perimenopause brings with it a unique set of challenges – yes, it can be a physical, emotional, and a mental rollercoaster. Hormonal fluctuations can lead to anxiety, irritability, mood swings, and sleepless nights. You might be feeling totally exhausted, stretched thin, and less able to focus on all the things you need to, and that can make the day-to-day demands even harder to manage.
Meditation offers a way to counterbalance these stresses. Here’s why it’s especially helpful during perimenopause:
Hormonal Balance: Studies show that regular meditation can help regulate stress hormones, making it easier to manage the emotional ups and downs that come with perimenopause.
Improved Sleep: Meditation can calm and settle the mind, making it easier to fall asleep and stay asleep. Even a short meditation before bed can help you unwind from the day and prepare for restful sleep. It can also help you cope better with restless nights and better manage the day time effects of poor sleep.
Emotional Stability: Mindfulness helps you recognise and manage emotions before they spiral out of control. When you meditate, you create space between stimulus and response, which is crucial when hormones are wreaking havoc on your mood.
Mental Clarity: During a time when brain fog and memory lapses are common, meditation can help sharpen your focus and bring more clarity to your thinking to organise your daily tasks.
Practical Tips for Fitting Meditation Into a Busy Life
If you’re feeling overwhelmed, the idea of sitting down for 20 minutes of silent meditation might seem laughable. But meditation doesn’t have to be all-or-nothing. It can be as flexible and adaptable as you need it to be. Here are some practical tips for fitting mindfulness into your already busy life:
1. Start Small
There’s no rule that says you have to meditate for a full 30 minutes for it to be effective. In fact, just 5 minutes of mindful breathing can make a difference. You could try a quick meditation right after waking up, or even while waiting for your morning coffee to brew.
2. Stack It with Another Habit
One of the easiest ways to fit meditation into your life is by “habit stacking”—pairing it with something you already do regularly. You could meditate after brushing your teeth, before your workout, or even in the car (parked, of course) before heading into work.
3. Make It Part of Your Self-Care
Think of meditation as a gift to yourself, rather than another chore. When life feels like a constant race, mindfulness is a way to slow down and reconnect with yourself. It’s one of the few moments where you can put your needs first.
4. Use Guided Meditations
If you struggle with racing thoughts or don’t know where to start, try a guided meditation. There are plenty of apps (like Calm, Headspace, or Insight Timer) that offer meditations specifically for sleep, stress relief, or even quick midday resets.
5. Be Flexible
If sitting still feels impossible, that’s okay! Meditation doesn’t have to mean sitting cross-legged on the floor. Walking meditation or even mindful stretching can offer the same benefits. The key is to focus on your body and your breath, staying present in the moment.
6. Let Go of Perfection
It’s easy to fall into the trap of thinking you have to “do it right” for meditation to work. But meditation isn’t about achieving a perfectly still mind. It’s about showing up, even when it’s messy. Some days your mind will be busy, and that’s fine. What matters is that you’re giving yourself the time and space to be present.
How to Reconnect with Meditation if You’ve Lost the Habit
Maybe you’ve tried meditation before but lost the habit along the way. It happens to the best of us—life gets busy, and sometimes self-care falls to the bottom of the list. The good news? It’s never too late to start again. Think of it as a reconnection, not a reset.
Start Small Again: Just like the first time you tried, start with 5-minute sessions. It doesn’t matter how long it’s been—what matters is that you’re showing up now.
Perimenopause is a challenging time, no doubt about it. But it’s also a time of transformation—a chance to reconnect with yourself and make space for the things that nurture your well-being. Meditation doesn’t have to be another item on your already overflowing to-do list. Think of it as a simple practice that helps you navigate all the other things in your life with more ease, grace, and maybe even a little humour.
Remember, this practice isn’t about doing it perfectly. It’s about showing up for yourself, even if just for a few moments a day. And in a time of life where so much is out of your control, meditation can be your anchor—a way to find calm in the chaos.
Start practicing mindfulness meditation today
Sitting With The Breath - mindfulness meditation recording.
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Start practicing mindfulness meditation today
Sitting With The Breath - mindfulness meditation recording.