10-Minute Meditation for PMS

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This meditation requires some action with the hands, some strong, deep and long breathing, and a little bit of visualization.

Women have a great opportunity every month, prompted by the pain of the menstrual cycle, to go within and transform the pain into light. We can become more awake inside the body, to closer to Life and the wisdom within.

This meditation is more like an exercise, and I focus on 4 specific areas: the pelvic area and lower back, the solar plexus, the heart and the mind. The breathing allows to clear the space and open the contraction. 

Breath in whatever you need in those specific places with a little bit of guidance:

The hips hold old pain so perhaps breathing in joy and breathing out pain. The solar plexus is a place of will and power so it might help to breathe in calm and peace, while breathing out anger. The heart is a place of sadness so if you're feeling a little depressed, focus on breathing in compassion and understanding, while breathing out sadness and fear. The mind/head is a place of unnecessary busyness so breathe out the stress and stuff, breathe in space and light. 

Of course, it's always your call on what you want to focus on. If you are feeling the negative energy any place more than the others, you will want to concentrate there. 


On this site, I offer short, guided meditations that address specific issues and themes. I use a lot of different techniques from breath work to visualization to mudras. Though I know the benefit of guided meditations, there is a lot to be said for meditating without guidance, and instead either meditating in silence or with music/sound. Sounds can be ultra healing and helpful when it comes to letting the mind relax into the right state for meditation. Just like a guided meditation, they can be a catalyst for a clear and beautiful practice.

I wanted to find the perfect type of sound or music, not only for my yoga classes, but for my own personal meditations. I found two wonderful sources:

  • Isochronic Tones & Binaural Beats: You can get a specific set of tones for any outcome you want to see in your meditation, just like my guided meditations bring you to a certain benefit. These mp3 tracks provide brainwave entrainment in order to bring about cognitive, physical and emotional benefits. These audios reset your brainwave frequency to bring about any number of specific, healing outcomes. I’m a light sleeper so their sleep audios really helped me by adjusting my brainwaves to set up for some delta wave sleep.

  • Paleo Mind: So along those same brainwaves, these beautiful sounds change the way your brain communicates with the rest of your body. They actually change the way you think and feel, and with the help of this music, raise your vibration. We can affect the way the nervous system communicates. And therefore, change the whole game of how we are in the world. Try Paleo Mind if you’re not sure about Isochronic Tones above. These tracks are also geared toward specific benefits like Chakra Healing, Pure Positivity, Deep Sleep, Energy Booster and Total Focus. Love them.

  • Both of the options for brainwave treatment above are instant downloads. So if you’re sick of my voice, then try one of these awesome ways to get the perfect sound for your meditations.


  • Crystals and gems are highly interactive with their environments. They absorb, store and emit energy and information. Because of their stable makeup, they can store all kinds of information and emit it out into the world. They react to the input of someone's energy and information (like a mantra or intention). Likewise, they emit a certain vibration frequency that could alter the energy field (physical, mental, emotional, spiritual) of the person or other energy form in their immediate environment. 

    This obviously leads to energetic change. Healing, uplifting, cleansing, empowering, inspiring, energizing, magnifying, balancing, restoring. Depending on the crystal with its specific benefits and your own intention, a crystal could be your catalyst. Powerful tools for meditation and yoga. I get my crystals from a great source: Click here to shop Sage Goddess Collectible Crystals.


Comment below about your experience with this meditation or we could all commiserate with each other about cruel periods! Whatever floats the boat.

Related: 12-Minute Meditation to Relieve Sadness

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