Meditation tips for when sitting still is hard

Meditation is a timeless practice that offers many benefits to emotional, mental and physical health alike. Even with these many benefits, however, one element of the meditation practice can pose a barrier to new entrants: the challenge of sitting still. This seemingly insignificant, but often mighty, hurdle can truly hinder the process of achieving a restful and meditative state. 

For menopausal women, learning how to meditate is well worth it for its physical and emotional benefits. Meditation can be a powerful tool in combating the impacts of menopause’s physical and emotional symptoms, offering a natural resource that can be drawn on at any time in the midst of this major life transition.

If you have hesitated to explore meditation because you are concerned about your ability to sit still, there is no need to worry. There are alternative approaches that can help you unlock the benefits of meditation, not only for managing menopause but also for enhancing your overall health and wellbeing.

How does meditation work?

At its core, meditation is a form of attention training. It’s focused on harnessing awareness and attention by directing it towards an intentional point of focus, whether that’s breath, a visual cue, or an auditory cue. The process of meditation has been proven to equip the mind to release habitual thought patterns, resulting in an increased state of relaxation and heightened mental clarity.

Scientific findings have demonstrated the powerful ability of meditation to create changes within the brain’s structure and function. Consistent and regular meditation practice has been shown to increase grey matter associated with consciousness, decision-making, and empathy, thereby directly influencing the brain structures related to self-awareness, compassion, and introspection. Furthermore, beyond the physical changes in the brain, regular meditation has been found to reduce stress, anxiety, and depression, promoting emotional wellbeing during the menopausal transition. 

A 2011 study by Harvard-affiliated researchers at Massachusetts General Hospital found that while meditation is commonly associated with feelings of tranquillity and physical relaxation, practitioners have long asserted that it offers lasting cognitive and psychological benefits beyond the meditation session itself. This study provides evidence that changes in brain structure may contribute to these reported improvements, suggesting that the positive effects are not solely attributed to the relaxation experienced during meditation.’

How to prepare your mind and body for meditation

Rather than immediately assuming that meditation will be challenging if sitting still isn’t sustainable for you, it’s crucial to allocate time to prepare your mind and body for a meditative experience.

First, begin by focusing on your environment: is it conducive to a successful meditation practice? Take the time to find a quiet and clean space where you can feel comfortable, ensuring that interruptions are kept to a minimum.

It’s also important to consider the time of day you’re meditating. While some people swear by meditation as a first-thing-in-the-morning practice, others prefer the solace and reflection of late evenings. This is something you can also experiment with over time as you find the best approach for your individual needs and rhythms.

You’ll also benefit from preparing your body physically, making the most of light stretching exercises and choosing comfortable clothes that encourage stillness during meditation.

Meditation techniques that don’t require sitting still

If you find that a quiet and still meditative practice just doesn’t fit with your individual needs, there are many other ways you can make the most of a regular meditation routine.

These alternative techniques can be just as effective in providing some of meditation’s benefits:

• Embrace mindful walking. In a meditative walk, you’ll take slow, intentional steps that are coordinated with your breath. This can transform a simple walk into a rich and rejuvenating meditative experience.
• Opt for guided visualisation. Guided imagery is a form of focused practice that draws on sense and imagination to help build connection and emotion. This can be particularly helpful for controlling thoughts and helping individuals to remain in the present.
• Experiment with progressive muscle relaxation. This relaxation technique is useful for relieving tension, building relaxation and calm. You can use this technique throughout the day by working through the body one muscle group at a time, tensing it before releasing the tension. The contrasting feeling of relaxation can help to lower tension and stress levels.
• Try a sound meditation. This form of meditation uses music and sound to create calm, focus and a deepened meditation experience. Research has identified that even an hour-long sound meditation can help to reduce tension, anger, fatigue, anxiety, and depression.

Using meditation throughout menopause

Menopause represents a significant and often challenging season in a woman’s life. However, by seeking out tools and resources, you can effectively alleviate some of these challenges and support yourself in planning for a smoother transition. Despite the unknown factors that may arise during menopause, equipping yourself with the right knowledge and support can empower you to navigate this transformative phase with greater ease and confidence.

That’s why meditation can be so valuable to women in every stage of menopause. As a non-invasive technique that can provide significant benefits, meditation can accompany other lifestyle factors and treatment methods in building daily health and well-being. This is of particular importance as menopause’s symptoms begin to grow more prominent, with meditation offering direct support in navigating their impact on a daily basis.

A study published in the Menopause journal found that mindfulness meditation led to a reduction in the intensity of hot flushes, with women also reporting improvements in sleep quality, reduced anxiety, and a greater sense of control over their health in general.

Meditation is also a powerful way to strengthen the mind-body connection. By empowering you to pay more attention to your body’s needs, you’ll be able to create more space to explore how the changes menopause brings are impacting your physical, mental and emotional wellbeing. 

While menopause will look different for every individual, preparing for what’s ahead can help you to experience a smoother and more sustainable transition into this new season. It’s never too early to cultivate a meditation practice that can stay with you through every change to come. 

Find more support for the menopause journey at the Australian Menopause Centre.