Hot Flash Relief Meditation in a gentle 3 min guided practice for women navigating perimenopause and menopause. You don't need to push through this moment; you need a little room to breathe.

This MySakhi meditation is created for women navigating perimenopause and menopause. It's okay to pause. Find a quiet moment, breathe naturally, and let this practice meet you where you are.

This content supports general wellbeing and is not medical advice. Learn more at mysakhi.life.

Nobody told Nandita that perimenopause could begin in her late 30s, or that sleepless nights, brain fog, anxiety and shame could be part of it.

In the first episode of Permission to Breathe, Nandita and Sakhi talk honestly about the silence around menopause, the stories women tell themselves when their bodies begin to change, and the relief of finally having a name for what is happening.

This is not medical advice or a wellness lecture. It is a real conversation, followed by one gentle moment to breathe.

It’s okay not to have it all figured out. What if hearing “you are not broken” is enough for today?

Permission to Breathe is a MySakhi podcast with Nandita and Sakhi. Learn more at mysakhi.life.

Your chest is tight. Your mind is running through tomorrow's list at 2am. Your body is hot, then cold, then hot again. You are not broken. You are a woman in midlife, and your nervous system is responding to hormonal shifts nobody warned you about.

This episode contains 8 guided breathing moments designed for women experiencing anxiety, insomnia, hot flashes, night sweats, morning dread, and headaches during perimenopause and menopause. Each moment is between 2 and 8 minutes. You do not need to listen to all of them at once. Pick the one that fits your moment right now.

What is inside:
I Am Here - grounding when anxiety takes over (2 min)
One Breath. Right Now - for racing thoughts that will not stop (2 min)
The Heat Will Pass - when hot flashes hit and your body feels foreign (3 min)
After the Wave - returning to sleep after night sweats (5 min)
Let Sleep Find You - for the nights your mind refuses to stop (8 min)
Your Heart Is Not Failing You - calming heart palpitations and fear (3 min)
Before the Day Begins - for morning anxiety and cortisol spikes (3 min)
Soften the Edges - easing tension headaches and jaw clenching (6 min)

You cannot do this wrong. There is no perfect way to breathe. There is only your way, right now.

Created by My Sakhi - a guided breathing companion for women through perimenopause and menopause. Every moment is symptom-mapped, so you always find what fits.

Listen to all episodes on Spotify, Apple Podcasts, and wherever you listen.
Website: mysakhi.life