Exhausted from Perimenopause? Try a 5 minute meditation.

Woman feeling exhausted from perimenopause doing a short meditation on a chair

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.

Tip: Set a timer for 5 minutes and simply focus on your breath. Practice bringing your mind back each time it wanders off.

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.

Tip: When you brush your teeth or wash your face before bed, spend the time being really present with what you are doing, focusing on the sensations for the full duration of that nightly routine. If you go for a walk during the day, find somewhere to sit on the journey and do a breathing meditation for two to five minutes.

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.

Tip: Combine meditation with something you enjoy—light a candle, sip your favourite tea, or sit in your favourite chair. Make it a little ritual that feels like self-care.

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.

Tip: Find guided meditation designed for stress or perimenopause and listen during a lunch break or before bed. Use our Compassionate Body Scan on our website.

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.

Tip: Take a mindful walk around the block or even just pace around your living room, paying attention to each step and each breath.

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.

Tip: When your mind wanders, gently bring it back to your breath or your chosen focus. The act of returning your attention is where the magic happens.

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.

Reframe the Purpose: Why did you stop meditating? Maybe the routine you had no longer fits your life. Reframe the purpose of your practice to meet your current needs. For example, if you’re struggling with sleep, focus on meditations that help you unwind before bed.

Be Kind to Yourself: Don’t be hard on yourself for losing the habit. Life is full of demands, and it’s okay if your practice slipped. What’s important is that you’re here now, ready to try again.

Make It Enjoyable: Shift your mindset from meditation as a “task” to meditation as a “treat.” Look forward to it as a time to recharge rather than another obligation.

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.