Keywords
Mindfulness, morning routine, perimenopause, menopause, self-care, wellness, holistic health, emotional resilience, energy regulation, grounding practices

Summary
In this episode, Francoise Decatrel explores the significance of a mindful morning routine, especially during perimenopause and menopause. She discusses the physical, emotional, and spiritual changes women experience during this transition and how a mindful approach to waking up can ease these challenges. The episode includes practical exercises for mindfulness, grounding techniques, and energy work, emphasizing the importance of self-connection and emotional resilience. Francoise also introduces the concept of Reiki as a tool for balancing energy and promoting well-being.

Takeaways
Waking up mindfully is crucial during perimenopause and menopause.
A mindful morning routine helps ease the transition from sleep to wakefulness.
Mindfulness practices can regulate hormones and improve overall well-being.
Starting the day mindfully fosters gratitude and emotional steadiness.
Taking time for yourself in the morning can reduce fatigue and improve energy levels.
Gentle movement and hydration in the morning support physical well-being.
Creating a mindful morning routine encourages self-connection and awareness.
Visualization techniques can help set a positive tone for the day.
Shielding practices protect against negative energy from others.
Reiki can be a beneficial practice for emotional and physical healing.

Chapters
00:00 Introduction to Mindful Mornings
02:42 The Importance of a Mindful Morning Routine
08:26 Exercises for Mindfulness in the Morning
18:33 Grounding and Energy Protection Practices
28:14 Reiki and Energy Work for Well-being

Waking Up Mindfully: Part 1 of 2 | Episode 1

Episode: Waking Up with Mindfulness – Part 1

Host: Francoise Decatrel

Hello, and welcome to The Way Home to Yourself—a space for exploring a calming lifestyle and holistic support through menopause and perimenopause. I'm Francoise, an herbalist, aromatherapist, wellness coach, and holistic guide, as well as the founder of The Way Apothecary, where I create sumptuous self-care for all phases of menopause and offer one-on-one support to help you navigate this transition.

Here, we’ll explore simple, timeless ways to move through this phase of life with greater ease, self-awareness, and mindfulness.

Today is part one of a two-part series on waking up with mindfulness. We’ll cover lifestyle tips, meditations, and mindfulness practices you can do right upon waking—before even getting out of bed—to set the tone for your day. In the first half of this episode, we'll discuss why a mindful morning routine is important, and in the second half, I'll guide you through how to implement it.

If possible, find a comfortable place to relax—perhaps even lie down—so you can fully immerse yourself in these exercises as if you were just waking up. And if you prefer, you can listen now and return to the guided practices later.

Why Mindful Mornings Matter

Waking up mindfully during perimenopause and menopause is crucial because this phase of life brings significant physical, emotional, and hormonal shifts. These changes can disrupt sleep, energy levels, and overall well-being.

On a deeper level, menopause is a time of profound spiritual transition—an opportunity to reevaluate who we are and how we want to show up in the world. Taking just a few moments before getting out of bed allows us to navigate these shifts with greater clarity and intention.

Here’s why this practice is so important:

Many women experience sleep disturbances due to hormonal fluctuations—night sweats, vivid dreams, or waking up feeling groggy. A gentle morning routine helps you leave the night behind and step into your day with more ease.

Many women in perimenopause experience high waking cortisol, which can lead to anxious, racing thoughts. Estrogen plays a role in regulating cortisol, and as it fluctuates, some may wake up already feeling overwhelmed. A mindful start helps bring cortisol into balance, preventing a cascade of stress before the day even begins.

A mindful wake-up routine helps activate the parasympathetic nervous system—the body’s calming response—setting a steadier, more grounded tone for the day.

Mood swings, heightened stress, irritability, and even mild depression are common during thistransition. Cultivating mindfulness in the morning encourages a more positive mindset, fostering gratitude and emotional steadiness.

Fatigue is a common challenge during perimenopause and menopause. Incorporating mindful breathing, hydration, and intentional movement in the morning helps sustain energy throughout the day.

Many women experience joint stiffness or muscle tension due to hormonal shifts. Gentle morning practices, such as stretching, hydration, and breathwork, promote circulation and alleviate discomfort.
Rushing out of bed without pausing to check in with yourself can leave you feeling disconnected. Taking a few moments in the morning allows you to reconnect with your body, emotions, and intentions—laying the foundation for a centered and mindful day.

How to Start a Mindful Morning Routine

Now, let’s move into the how. I’ll walk you through a series of exercises and meditations designed to help you wake up with intention and set the tone for your day.

1. The Inner Hearth Exercise

Find a comfortable position, close your eyes, and place your right hand on your abdomen over your belly button. Rest your left hand on top of it. Take five deep, energizing breaths, inhaling through your nose and exhaling through your mouth.

If you experience high waking cortisol, try inhaling slowly for a count of four and exhaling for a count of eight. This extended exhale helps engage the parasympathetic nervous system, promoting calmness.

Now, bring your attention to your abdomen—your womb space—which represents your center of strength and grounding. Imagine yourself waking up in a peaceful, cozy space. Visualize a warm, inviting fire—your inner hearth—and tend to it as needed. This fire represents your energy for the day. Whether you envision a low, smoldering flame or a bright, lively one, let it be exactly what you need.

2. Affirmations & Positive Self-Talk

Still resting one hand on your abdomen and the other on your heart, take a moment for affirmations. Choose three that resonate with you and say them either silently or aloud. Here are a few examples:

I am beautiful, timeless, and radiant at every age.

I am safe. I take care of myself now.

I trust my body’s wisdom and honor its process.

Alternatively, engage in simple positive self-talk: I love myself. I trust myself. I support myself.

3. Grounding Visualization

Picture a small ball of light beneath your belly button. Let it grow, then slowly drop down toward your spine, eventually extending downward like roots into the earth.

Feel yourself becoming anchored—held by the land beneath you. If you live in a city, know that beneath the concrete, there was once sacred earth. Connect with that ancient energy. Let your roots intertwine with the unseen web of nature, providing you strength throughout the day.

4. Energetic Protection (Shielding)

Perimenopause often heightens sensitivity—both emotionally and energetically. Shielding helps create a protective barrier against external stressors.

Visualize a ball of light above your head, then allow it to cascade down, surrounding you in a protective cocoon of energy. Know that negativity cannot penetrate this light.

If you find yourself in stressful situations throughout the day, recall this shield and strengthen it as needed.

5. Gratitude Practice

Before rising, take a moment to say thank you—to yourself, your body, the day ahead. You might express gratitude for simple things: the warmth of your bed, the sound of birds outside, the breath moving through your body. Gratitude shifts your mindset and enhances well-being.

6. Reiki for Self-Healing

Reiki is a gentle energy practice that anyone can do. Simply place your hands on any part of your body that needs attention—whether physically or emotionally—and hold them there with presence. If it helps, visualize a warm light radiating from your hands. Stay in this space for a few minutes, allowing your body to receive the energy it needs.

Closing Thoughts

Thank you for spending time with me today. I hope this practice brings you clarity and ease. Next week, in part two, we’ll explore the rest of the morning routine—including movement, vagal toning, meditation, and herbal elixirs.

If you’d like to dive deeper, you can find me at The Way Apothecary, where I offer elevated botanical self-care and one-on-one guidance for a balanced transition through perimenopause and menopause.

Until next time, be kind to yourself. Trust your body’s wisdom. You are exactly where you need to be—you are on your way home to yourself.