5 Simple Daily Nurturing Practices for Peri-Menopause

Hi, I am Claudia, an intuitive Energy Healer guiding women through menopause.

I'm a passionate advocate for living a life deeply connected with nature.

The busier and unhealthier we are the more important it is to spend time outdoors, to slow down and enjoy every moment. This is even more important during peri- and menopause transition. Over the years, I've worked with many clients, helping them to achieve a more balanced and peaceful life.

Claudia Hofmaier in her birth place the Black Forest in Spring, nurturing herself with earthing and sun bathing

During my health crises my essential oils and small daily routines kept me going and were invaluable to me. I truly believe that these simple routines can be a catalyst for positive change, and I'm eager to help you to find joy and inner peace that comes with living in tune with mother nature.

1. BREATHING

Deep breathing is super useful when you have heart racing and feel anxious. This exercise, called Vase Breathing, which is a Tibetan technique will help to bring down restless energy and bring the energy back home. It helps you to feel more grounded, opens your heart and brings clarity to the mind.

Here's a quick guide:

1. Find a comfortable seated position with your spine straight, hands resting on your knees, and shoulders relaxed.

2. Breathe in slowly through your nose, filling your lower belly. Imagine your breath filling an internal "vase" , expanding gently.

3. Once your belly feels full, hold your breath gently while counting to seven, lightly expanding your lower belly to keep the energy in place.

4. When exhaling slowly through your nose or mouth shake your body a little, gentle moving your neck and shoulders and feel the tension reduce

5. Repeat and do this several times a day for at least three breaths to a a few minutes each day.
   

2. Daily Walks and Sun Exposure

Benefits of Morning walks and catching the sun rise or early sun

Claudia Hofmaier sun gazing in the morning on the beach

A morning walk and exposing your skin and eyes to the natural sunlight sets off a cascade of health benefits:

• Mood Boost: Sunlight acts as a natural antidepressant by boosting serotonin levels.

• Vitamin D Production: Essential for bone health and immune support, vitamin D is naturally synthesized through skin exposed to sunlight.

• Circadian Rhythm Regulation: Early sun exposure helps balance cortisol levels, waking you up gently and supporting natural melatonin production for better sleep in the night.
  
  
  

How to Start:

1. Step outside in the early morning for at least 20 to 30 minutes.

2. Allow sunlight to reach your eyes without sunglasses (but don't stare directly at the sun).

3. For those in cooler climates or if mornings are challenging, try a short, light-filled walk during lunch or early afternoon.

3. Meditation practice

Meditation is a powerful tool for increasing awareness, mental clarity and stress reduction, bringing us back to the present moment.

• Reduces Stress: Even a few minutes of meditation can lower cortisol levels and reduce anxiety.

• Enhances Focus: Practicing regularly strengthens concentration and mindfulness.

• Improves Emotional Health: Meditation can help you develop a kinder, more compassionate relationship with yourself and others.

How to start

1. Choose a quiet space and sit comfortably, spine upright, but not rigid

2. Put one or two drops of Frankincense or Sacred Frankincense on your crown and in your hand, taking a few deep breaths and establishing a connection to the divine. (optional)

3. Set a timer for 5-10 minutes.

4. Close your eyes, breathe deeply, and focus on each breath as it flows in and out.

5. If thoughts come up, acknowledge them, and gently bring your focus back

4. Earthing

Connecting with mother earth has so many benefits for both body and mind and it will definitely deepen your gratitude towards the earth even more. It helps balance energy levels, improve mood and sleep and reduce inflammation. Walking barefoot exposes us to beneficial microbes present in soil, grass, and sand, which can positively influence our microbiome. Healthy microbiomes are essential to a healthy immune system. If the space/climate allow you can even put your whole body on the grass.

How to Start:

• Find a grassy area or sandy ground (e.g. on the beach), remove your shoes and stand or sit barefoot on the earth or grass.

• Start with gentle stretches: reach up high to the sky, bend forward to touch towards your toes, and feel each part of your body loosening or do your qigong practise in nature.

• Spend 10-15 minutes grounding and stretching each day.
  
  
  

5. Nurturing self Massage with Essential Oil

This simple practice allows you to slow down, connect with yourself, release tension and increases oxytocin.

I invite you to pick any of your favourite essential oils, My favourite oils for daily use are Sacred Frankincense/Frankincense, Valor blend and White Angelica Blend. You can add Peppermint if you suffer from hot flashes, as peppermint helps to cool down the body. The below is an invitation and you do not need to follow strictly the movement. Do what feels good for you.

Claudia Hofmaier with Believe Essential Oils blend from Young Living

• Put one or two drops of Sacred
  Frankincense or Frankincense on your crown and one drop in your hand breathing in deeply.

• Put 6 drops of Valor in your palm and apply on the sole of your feet and hold your feet for a couple of minutes, breathing deeply.
  Valor Blend sets the stage for balance and alignment.

• Put 3 drops of White Angelica blend, which gives a sense of security, protection and self confidence (a blend of Sweet Almond oil, Bergamot, Myrrh, Geranium, Sacred Sandalwood, Ylang Ylang and more) in your palms and rub them together clockwise to increase the frequency of the oils.

I suggest that you pick one of the practises to start with and add others when you feel ready. By connecting with nature, establishing mindful routines, incorporating high-quality essential oils and nourishing food, you're creating a lifestyle that supports balance and vitality. Essential oils are more than just scents; they're powerful tools that bring nature's healing energy into your daily life. If you're new to Young Living join here to unlock the benefits.

"THE NATURAL HEALING FORCE WITHIN EACH OF US IS THE GREATEST FORCE OF GETTING WELL." ~ HIPPOCRATES

I would love to hear from you and how this practises went for you.

Connect with me on Instagram or Facebook for more tips and inspirations:

https://www.instagram.com/claudia.hofmaier/