Clearing the mind ~ a menopause-friendly walk with Barney!
I try to meditate most days, predominantly using the Insight Timer app. Recently, I’ve discovered a 9-minute guided meditation called “Walk Your Mind Clear”, which I’ve started listening to at the beginning of my dog walks with Barney.
There’s something beautifully grounding about this practice. As I step outside, lead in hand and Barney trotting along beside me, I press play. The calming voice invites me to focus on my breath and to notice the rhythm of my footsteps. It helps me arrive, not just physically, but mentally, in the moment, and it literally clears my mind so that anything worrying me at the beginning of my walk is no longer a concern by the end!
During menopause, many women experience brain fog, anxiety, disrupted sleep, and a constant undercurrent of stress that can leave them feeling disconnected and overwhelmed. I’ve found that combining movement with mindfulness, especially first thing in the morning, has been a powerful way to ease that mental clutter and reconnect with myself.
Did you know that exposure to morning daylight within two hours of waking up is great for improving sleep? When we expose ourselves to morning sunlight, our bodies become better at increasing or decreasing melatonin levels. They’re able to produce serotonin, which later converts to melatonin when it’s time for sleep.
When adding morning sun to your routine, try to spend 30-45 minutes outside. Even if it’s cloudy, you can still get the health benefits of sunlight.
This meditation isn’t long or complicated. It simply encourages presence. And that presence creates space: space to process emotions, reduce anxiety, and even start the day with a more positive mindset. It’s now become part of a routine for me and Barney; he gets his sniff-and-stroll time, and I get to gently reset my mind before diving into the day’s responsibilities.
If you’re navigating the waves of menopause and looking for a simple but effective way to support your wellbeing, I highly recommend trying a walking meditation. You don’t need anything fancy, just your phone, some headphones, and a willingness to slow down and notice. It may not fix everything, but for those 9 minutes, you’ll breathe a little deeper, think a little clearer, and feel a little more like yourself.
I’d love to hear if you try it and whether you found it beneficial.