Rachel Podger Therapy

In this meditation I encourage you to find somewhere quiet to either sit or lie down. Gently bring your awareness inwards to your breath, and use it to anchor yourself in this moment. Breathe in out through your nose and in through your mouth, and bring a place which brings you joy or happiness to the forefront of your mind. We find peace through exploring our sensory experience in this place, and uplift ourselves though reliving this experience.

I was feeling inspired by the way our breathing nourishes our bodies, yet we often find ourselves forgetting this. In this calming meditation I invite you to find somewhere comfy, focus on your breathing, and let your thoughts pass. As you become aware of your breath, allow your body to be fed by this. Take in the stillness and if you feel your thoughts taking you away bring it back with kindness. 

I have recorded a meditation focusing on spaciousness which helps me in moments of tiredness to return and be with myself.  This allows me to feel more connected to myself and others and helps me to let go of the things, thoughts, and reactions, which are not serving my highest good and my overall well-being.  This is often hard and at times feels impossible to do, but this connection with spaciousness is something that is bigger than myself and helps me to find perspective and equilibrium.  When I am able to remain present, no matter the circumstances, I am able to trust that Mindfulness and meditation are a way of life which benefit me hugely and allow me to come back to my heart and live a richer more fulfilled life.

In this meditation I take you through some calming breathing exercises, moving on to a scan of how your body feels. Today I also focus on gratitude; we give thanks for the little things in our life which make us happy.

Pain in the body can be experienced at any time in life and it may seem difficult to manage, perhaps even more so during menopause when other symptoms present themselves.

It is important to be aware of our bodies when dealing with pain, particularly where it is powerful, as we have a tendency to tighten and resist pain, causing it to increase and become more intense.

In this meditation, I guide you to help you soften and be with aches, pain or discomfort in your body.

Allow yourself time and space to be with pain and take these few moments to acknowledge the sensations it brings. I hope by taking this pause to become aware of your body, you will feel soothed and ready to face the day ahead.

Often life can feel intense and, particularly during menopause, every thought, feeling, and moment seems to quickly change into the next. Some moments may feel as if they will never pass and minor uncertainties develop into a seemingly bigger difficulty.

However, if we just slow down and give ourselves the time and space to be mindful of these difficulties, if we are gentle and kind to ourselves, we can see clearer and feel a greater sense of peace within.

In this meditation, I invite you to connect with your breath and your body as a whole, and I hope to help you be with a difficulty that may be present in your life at the moment.

With the pace of modern day, it can be difficult not to be overcome by noises around you, or indeed, inside your own mind – especially during the menopause.

With this mediation, I hope to bring you a few moments of stillness, where you can take a pause and be undisturbed, feeling refreshed thereafter.

Enjoy this time to reconnect with your mind and body as a whole, being kind and gentle with yourself. Bring yourself back to this present experience of peace, space and stillness at any time throughout your day, or whenever you need time to acknowledge how you are feeling.

In this meditation, I will be helping you to notice where you feel your senses so you can become more aware of your body as a whole. This will help to ease some of the stress or anxiety you may be feeling along your menopausal journey.

Take a few moments and make yourself comfortable. Listen to my voice as I guide you through observations – absorb whatever you can feel, smell, taste and see. 

Allow yourself to be with your senses and become better connected with your body, using this greater awareness to support you through your day.

This meditation will help you to be with the sound of the sea and notice how it feels just to listen.

Be still and acknowledge any thoughts that distract you away, returning to the soothing sounds of the ocean.

Tune out from any menopausal stress or anxiety you may have been experiencing as the sounds of the sea wash over you. Enjoy this moment of stillness.

In this meditation, I introduce the sounds of a singing bowl from Bhutan.

Also known as ‘Himalayan bowls’, singing bowls are traditionally played by Buddhists to signal the beginning and the end of silent meditation cycles. As well as religious ceremonies, singing bowls are also used in yoga, music therapy and sound healing, and are recognised for their ability to restore balance and wellness through the subtle harmonious vibrations they produce.

The relaxing bell-like resonance provides a therapeutic soundtrack to meditation, enabling you to embrace both stillness and clarity, and thus easing the daily stresses of your menopausal experience. 

Take these few moments to immerse yourself in the sounds of the singing bowl and acknowledge what it is to be with the pure tones that rise comfortingly to your ears.