We’ve all heard that mindfulness and meditation can reduce stress, improve sleep, and even help with symptoms of menopause — but what’s the difference between the two? And which one should you be doing?
Let’s break it down.
Mindfulness is simply the practice of paying attention — intentionally — to the present moment, without judgment.
It’s about noticing your thoughts, sensations, emotions, and surroundings as they are, not how you want them to be.
You can practice mindfulness anytime, anywhere — during a walk, while eating, or even while having a conversation.
The goal isn’t to clear your mind; it’s to become aware of it.
Mindfulness helps calm the stress response (the fight-or-flight system), supports emotional regulation, and enhances resilience — something especially important during perimenopause and menopause, when hormonal fluctuations can heighten anxiety, irritability, and mood changes.
Meditation is a structured, intentional practice — often sitting quietly, focusing on your breath, a mantra, or bodily sensations.
Think of it as “training” your brain to become more mindful.
Over time, meditation strengthens the neural pathways associated with attention and emotional regulation.
Regular practice builds the capacity to be mindful throughout the rest of your day — especially when stress hits.
Mindfulness and meditation both activate the parasympathetic nervous system — your body’s “rest and digest” state.
This can help with:
Reducing hot flash frequency and intensity
Improving sleep quality
Enhancing focus and mood
Supporting sexual desire (by lowering stress hormones and increasing body awareness)
A 2022 review in Menopause found that mindfulness-based interventions significantly reduced anxiety, depression, and stress in midlife women. Other studies in JAMA Internal Medicine and Psychosomatic Medicine have shown benefits for sleep and emotional well-being.
Find stillness — Sit or stand comfortably, and close your eyes if you can.
Breathe — Take a slow inhale for 4 counts, hold for 2, and exhale for 6. Repeat three times.
Notice — Ask yourself:
What do I feel in my body right now?
What emotion is here?
What do I need in this moment?
That’s it — you just practiced mindfulness.
Do this once a day for a week, and you’ll start noticing shifts in calm, focus, and mood.
Meditation is the practice.
Mindfulness is the result.
Both are tools that help you regulate your body, reconnect with yourself, and navigate midlife with more clarity and ease.
Brotto, L. (2018). Better Sex Through Mindfulness. Greystone Books.
Carmody, J. et al. (2009). Mindfulness-based stress reduction and health-related quality of life in women. Journal of Women’s Health, 18(6), 845–858.
Carmody, J., & Baer, R. A. (2008). Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms. Journal of Behavioral Medicine, 31(1), 23–33.
Lengacher, C. A. et al. (2022). Mindfulness-based stress reduction in midlife women. Menopause, 29(4), 420–430.
JAMA Internal Medicine. (2015). Mindfulness Meditation and Improvement in Sleep Quality.