The Power of Meditation
Why It's Time to Let Go of Scepticism

Middle age comes with its own particular challenges: the brain fog and mood swings of menopause, pressures that balance work and family and personal health. But there's something to mitigate the stress-a practice that's been around for thousands of years but is often dismissed as too "woo-woo spirituality" for our modern lives.

But let's get real here: meditation isn't about sitting cross-legged on a mountaintop or chanting mystical mantras. It's about cultivating mindfulness, which simply means being present in the moment. By focusing on your breath or a calming thought, you can gently reduce the mental chatter that fuels anxiety and stress. The average person has about 60,000 thoughts daily, and 90% of those thoughts are repetitive. Just too much noise in your head…

And if you're thinking, "Well, but that's easier said than done, I don't have time" you're not alone. But even a few minutes a day can make a big difference.

Science Says: Meditation Improves Mental Health

Still skeptical? Let's get to the science. Many studies have confirmed that meditation rewires the brain in ways that help improve mental health. For example, one study in JAMA Internal Medicine found that mindfulness meditation decreased anxiety, depression, and pain-those symptoms so often linked with menopause-in a big way.

Meditation has also been shown to lower cortisol levels, the hormone associated with stress. High cortisol will add to the host of symptoms - weight gain, sleep disturbances, and mood swings that come naturally with menopause. Meditation can put the mind at ease and help the body sail easily through these times. Further, brain imaging studies have reported increased thickness in the prefrontal cortex with regular meditation - this part of the brain enables one to make decisions and regulate emotions, skills that are often elusive in the chaos of midlife.

Have you got 5 minutes?

If you are starting meditation for the first time, then don't worry; being a perfect expert is not required. How to start:

1. Find Your Space: Find yourself a quiet place that is comfortable and where no one will bother you. That could be your bedroom, one corner of the living room, or even your garden.

2. Get a timer and commit to just 5 minutes each day. It can be guided with a timer or an application for meditation, such as Headspace or Insight Timer.

3. Focus on your breathing: Sit comfortably and close your eyes. Take a deep breathe in through your nose, hold for a second, and release out through the mouth. Know your mind will wander-and that's okay-so gently bring it back to your breath.

4. Try Guided Meditations: If the silence daunts you, then follow a guided meditation. There are heaps of free resources online, from general stress relief to menopause-specific meditations.

5. Be Patient: Meditation is practice, not performance. The key is consistency, not perfection.

Lessons from Asian Centuries-Old Practices

The active use of meditation is deep-rooted in the cultures of Asian nations, who regarded the technique as a powerful means of balancing one's being. In Japan, 'Zazen' or seated meditation forms part of Zen Buddhism, emphasizing mindfulness and peace from within. Meditation in India, too, forms an intrinsic part of Ayurveda, the system of holistic healing that has helped scores of people in the country to lead through life's transitions with much grace.

One such example is the case of Mari, a 52-year-old Japanese woman who took to meditation in order to deal with the emotional and physical turmoil caused by menopause. By incorporating daily zazen and pranayama (breath control) practices, Mari reported improved sleep, a reduction in hot flashes, and a greater sense of calm. Her story echoes the experiences of many women who have embraced meditation as a powerful ally during this phase of life.

Meditation-Start Small, Dream Big: A Positive Note to Begin Your Journey

Meditation is something beautiful because it is for anybody regardless of their age, background, or experience. And can be done anywhere. You don't need any fancy equipment, a perfect setup, or hours of free time. All you need is a willingness to start small.

Meditation is like the planting of a seed. A few minutes of daily practice can, over time, nurture a habit into a life-changing force. Whether seeking relief from menopause symptoms, respite from the hustle and bustle of middle-aged responsibilities, or just looking for a moment of quiet, meditation is the answer.

So take a deep breath, carve out a few minutes today, and start your journey to a calmer, more balanced you. For when you take care of your mind, you take care of everything else-and that's a change worth celebrating.