Period Peace: How Mindfulness Transforms Your Menstrual Cycle

Ever wonder how mindfulness can actually support your menstrual cycle? In this solo episode of Tea with Tanya, I’m taking you on a gentle, insightful journey through each phase of your cycle—menstrual, follicular, ovulation, and luteal- and sharing how tuning into your body through mindfulness can transform how you feel, flow, and function.

I explore the powerful connection between mindfulness and menstruation, reframing our cycle as four seasons with unique wisdom rather than an inconvenience to push through. 

From tea rituals and journaling to intention setting and boundary building, we’ll explore real, relatable ways to practice self-care during every phase of your period.

What you’ll learn:
 — How mindfulness helps balance hormones and improve mental clarity
 — Simple, phase-specific rituals to support your body and mind
 — Why syncing with your cycle is a radical act of self-love and body literacy

So grab your tea, get cozy, and let’s talk about period peace, mindfulness, and whole-woman wellness. 

Your assignment for this week is to choose just one phase of your cycle to practice mindfulness, whether that's journaling through your period, setting intentions during ovulation, or saying no during your luteal phase.

Listen now, and don’t forget to share this with a friend who’s ready to embrace their cycle with more ease and intention. #TeaWithTanya

Chapters

• 0:00 Welcome to Tea with Tanya
• 2:55 Mindfulness & Menstruation Connection
• 6:05 Phase One: Menstrual Winter
• 8:13 Phases Two & Three: Spring & Summer
• 10:23 Phase Four: Luteal Autumn
• 14:13 Creating Your Personal Period Rituals

Transcript

Speaker 1: 0:00

Welcome to Tea with Tanya. I'm your host, tanya Ambrose, an average millennial navigating life as a maternal health professional, non-profit founder and grad student. Join me in the tea tasting room where we spill the tea on finding balance and promoting positive living while doing it all, hey friend, welcome back to another episode of Tea with Tanya, your go-to space for real, honest and transformative conversations about health, wellness and promoting positive living. My friend, I hope you have done something for yourself in the last week since we met. You know we're all about self-care and just putting ourselves first here in the Tea Tasting Room, so I hope you've done something for yourself. If not, there's still time for you to do so. Put yourself first. Okay, so this week's episode is special to me because I am talking about a topic that I've been practicing over the last several years, but I didn't necessarily realize I was until recently again. So a couple of years ago which is so crazy for me to even say so about maybe three years ago, I had the opportunity to be featured in the Every Girl. Yes, the Every Girl. That's an online platform. If you're not familiar with them, I will recommend you checking them out, but I have admired them for years and you know what made it more meaningful during that time. That opportunity came through Girl, by Elevated Wellness, formerly known as Rhythm. They're a company and a platform I've had the joy of connecting with when it comes to wellness and women's health, because they've been amplifying voices like mine and so many others doing purpose-driven work in the wellness space. So I'm grateful this saw something in my story worth sharing.

Speaker 1: 1:46

Okay, so here's a little backstory about how that article even came about. As many of you know, as you know, my friend, my work through my nonprofit Squad, life Cures. It centers around menstrual equity, reproductive justice and just making sure our communities have the tools they need to care for themselves in their full capacity. So this episode it was inspired by the feature that I was a part of from the Every Girl, and I'll post a link to that particular episode. That was almost three years ago, but it still gives me chill when I sit out loud, because I often tend to forget about the things that I have accomplished or the life that I'm living and the things where I'm at now, how things are so full circle as well, because, you know, sometimes we tend to not. We're so focused on being on the go all the time we forget to even think about the things we've accomplished. But I'm recording this episode because I've been having some conversations with different people and you know, when it comes to mindfulness and you know, menstruation and the last episode that we had last week's episode is doing really well. People love that conversation that we had with Dr Natasha Ramsey, so of course, it's only right that I keep the conversation going in that way. So definitely, you know, shout out to the Girl by Elevator Wellness team, formerly known as Rhythm, who believed in my voice and the work that I've been doing around menstrual health and mindfulness and just wellness overall. So a huge thank you for them, for the connection, of course, and the love. It's a pleasure to keep on working with them as well.

Speaker 1: 3:12

Now let's be real. Most of us were taught to deal with just our periods. You know, we were taught to pop a pill or keep pushing or don't talk about it, don't let it get in the way of work or school. You know stuff like that. Does that even sound familiar? And when I think about this, it's not only just because of your period, as it relates to maybe your pain. But then, of course, I go back to people not even being able to afford menstrual products, or people not even being able to even be afforded the luxury of taking a day off from work or school again because of their period. But here's the thing, my friend our menstrual cycle isn't just a physical experience. It's emotional, hormonal, and it can even be spiritual, to be honest. And when we ignore that, we disconnect from our bodies. And that's where mindfulness comes in. And there's been a theme on this podcast throughout the years about mindfulness and wellness. And I'll be honest, sometimes I don't necessarily often practice it or even get the time to because, again, I'm always on the go. So that's why I'm talking to you about this, because I'm living through it as well, because mindfulness during your period is about being present with your body and what your body is trying to tell you, whether that's needing rest, craving warmth or just feeling a little bit more tender. It's about tuning in and not tuning out.

Speaker 1: 4:29

So let me start this by saying you know, mindfulness on your period, they absolutely go together and go together real bad, okay? Because listen, my friend, our hormones are not static. They are shifting, they're evolving, they're whispering to us every single day of your cycle, and when we're not aware of that. When we're out of sync with our bodies, we start to experience physical and emotional chaos. You know the drill Ins about listening, adjusting, honoring what you need in the moment instead of pushing through like everything is fine when it's really not. And I'll say this from speaking for myself I've always been the push through queen. You know, we're going to push through, we're going to do X, y, z. I am no longer subscribing to that, to that life where I'm pushing through. If I can't manage something, I'm going to sit down, ok, because mindfulness is a way to honor your body's needs during the different phases of your menstrual cycle. You know, meditation, breathing and just slowing down helps to restore that balance, and that helps not just with the pain but with your mental attitude as well. All right, my friend.

Speaker 1: 5:45

So let's break mindfulness down phase by phase, and I want you to think about what I'm saying and just imagine each phase of your menstrual cycle like it's a season, and each one invites you into a different kind of energy, a different kind of mindfulness. So we're going to start with the menstrual phase. I think this is the phase that many of us dislike. So, the menstrual phase, we're going to call that your winter season. So this is the phase most of us associate with our period when our hormone levels are at their lowest. So, in translation, you're not lazy, my friend. If you feel like doing absolutely nothing right now, you're syncing with your body's natural rhythm.

Speaker 1: 6:29

And mindfulness here looks like letting yourself take a nap without guilt. I am not a napper because I attribute it to me being nosy, or I'm always undergoing so I don't voluntarily take a nap. But during my dimensional phase, you know I'm going to take a nap without feeling guilty or without feeling the pressure of you know why are you taking a nap? You're not a napper, no. So mindfulness here in this phase is letting yourself nap without guilt, taking another nap right now. So mindfulness here in this phase is letting yourself nap without guilt, journaling about how you're feeling emotionally, not just physically, you know, reflecting on your own life, your career, relationships, mental health. Because let me tell you, during this phase, one thing Tanya is going to do she's going to reflect, she's going to have a hold. I'm not going to even go down that road, but definitely, you know, reflect it on your life and then just practice deep breathing or meditation, even for five minutes, my friend, even if you can only do a minute or two, do that. You'll be surprised. You know of how much calm, how much just center you're able to be as well, because this is really a beautiful time to tune inward and practice gratitude For me. I like to write down all these three things that I'm grateful for, even if I'm either curled up with a heating pad and my cup of tea, or I'm just leaning better on the couch watching TV, or just being quiet and just calm, just being still and know what's happening around me. Because, again, your period isn't a punishment, it's a pause, it's an invitation to rest and reflect.

Speaker 1: 7:48

The next phase is the follicular phase, so we're going to call that the spring season. I mean right now, where I'm at, right now, between spring and winter you know they're having a little bit of a war here but the follicular phase is your spring, and this is when your energy starts to come back. You're feeling much clearer, lighter, maybe even a little adventurous. Your creativity is going to start flowing and your body's like, well, hey, let's move again, let's get the ball rolling, let's get it together, let's go outside, because we're outside. That's when your body's going to start telling you this, and mindfulness in this phase is about openness. So ask yourself, my friend, what do I want to create this month? What feels exciting right now? How can I infuse more joy and curiosity into my days? Maybe try a new class. If you have the privilege to try a new class, or go to that new I hate that I'm saying coffee shop, but go to that new coffee or tea or cafe shop. You know a cafe. Let yourself just be inspired again, because this is a beautiful time to set intentions and get reacquainted with desire. And this is one of my favorite phases on the menstrual cycle because my creativity, it goes crazy. It makes me feel back to my old self. So I get a lot done during this time as well, you know, because you're not just bleeding and recovering, you are rebirthing.

Speaker 1: 9:06

The next one now is the ovulation phase. So we're going to call your ovulation phase your summer. Hello, confidence. Okay, this is when you're most confident. Ovulation is when our verbal and our social centers are firing. You might feel extra chatty, me, flirty, extroverted. This is your time to just connect, my friend. We're going to connect, network. We're going to do it all because mindfulness here looks like being very intentional with your energy. Who do I want to be around right now? That's very important. Which relationships light me up? How can I be more present with the people I love? So, yes, go out, say yes to that dinner, invite that brunch, lunch, whatever it is, you know. Schedule, in my case, that podcast interview.

Speaker 1: 9:51

But also be mindful not to overcommit. Just because you can, and I'm going to say this again be mindful, my friend, during your ovulation phase, your summer phase, be mindful not to overcommit just because you can. Okay, this is a time to just shine, but definitely stay aligned. So we're going to be friendly, we're going to do it all, but we're not going to do anything that we necessarily cannot live up to or continue after that phase. This is a time to shine but to stay aligned. And then we have your luteal phase, that's, your autumn slash fall.

Speaker 1: 10:23

This is one of the most misunderstood phase, because it's the week or so before your period, when your energy start dipping again and then your emotions start bubbling up. So you know we talk about oh, you know PMS and these different things. You know the emotion starts to get different and it's bubbling and then the energy level is starting to dwindle. But mindfulness here means just being unapologetically in tune with yourself During this phase. You're going to protect your peace. Protect that peace, my friend. Okay, nobody is going to penetrate that orbit, especially during this time.

Speaker 1: 10:56

Say no without a long explanation. And that was that was me recently. I'm like why am I explaining myself to somebody? Not necessarily because they weren't going to understand me. But no, that's it. No, full stop, no period. I don't have to be doing that. So you definitely know.

Speaker 1: 11:11

Say no without a long explanation. Binge your favorite show. Right now I'm watching Adolescence on Netflix. I'm not going to say it's a favorite show, but it's a limited series that I'm enjoying thus far as I prepare for that part of my menstrual phase. But binge your show, run that bath, write out your feelings, and then you also want to just finish lingering tasks, but give yourself that space as well.

Speaker 1: 11:35

So this is a powerful time to reflect and release what habits, relationships or beliefs are no longer serving you. Let them go, my friend. Your body's about to let go of what it no longer needs. Okay, so just let it go. Your body is preparing to shed, so can you. Your body will get ready for just let people go, so just be. You know you can do it as well. So, while your body is preparing to shed, you can also do the same thing when it comes to you know habits or relationships or beliefs that you no longer, no longer serve in you.

Speaker 1: 12:04

And then the next thing I want to talk about is is this what period peace looks like? So often we fight against our body. So many times, my friend, we see our period as a nuisance, we view rest as weakness. But what if we reframed all of it? So what if every part of your cycle had wisdom? What if honoring our body was the beginning of real healing, not just physical, but emotional and spiritual too? And that's the essence of mindfulness, menstruation. And no, my friend, you don't have to be perfect with it. We're not necessarily striving for perfection here. Some cycles will feel heavier, some will be smooth, but the key here is awareness. It's awareness. So when you know what your body is going through, you give yourself permission to move through it with compassion. When you know what your body is going through, you give yourself permission to move through it with compassion, because that's really and truly going to be key in this world, in this world as a woman existing in the different cycles that we experience as well, because sometimes we don't.

Speaker 1: 13:10

We weren't necessarily taught this in in primary school, elementary school or high school. We weren't necessarily. These things were not taught to us, we were just out here you know your senior period, or here's a pad, or don't get pregnant. Some of these things we're just like no. And then there've been people who often talk about oh, you know that girl, she's on her period, that's why she's moody, and there are times when we'll feel offended as menstruators, but it but it's like no, yes, I am on my period, or my menstrual cycle. I'm at this phase of my menstrual cycle. My energy is going to be one way, how I'm feeling is going to be another. So you definitely just want to ensure that you are focusing on you, because when we talk about body literacy, that's a goal of mine for us to be body literate when it comes to our body, so we can be in tune with our bodies.

Speaker 1: 13:56

For me and I'll share some before I go I'll share some of my period rituals. You know, of course it's going to be tea. Tea every day, day in, day out. I grew up in Antigua. You had a cut on your finger. You're drinking tea. You had a little suffering. So tea is just a part of my life. So you know I'm just going to be drinking my tea, especially during that two-dimensional phase, the different phases of the menstrual cycle. You know it's not just about hydration for me, you know, it's just a moment, usually to pause, like the having a cup of tea is sacred to me, honestly, because it's a moment for me to pause, you know, especially when. You know when I'm drinking that fever grass or the peppermint or whatever the case may be. You know, and if you are someone who essentially may have severe cramps or just have cramping during your period, I would recommend you really and truly trying that raspberry leaf tea, because that helps with cramps, it soothes the mind and it gives you know it's just going to give us a reason to just be. Still Like sometimes, no phone, no distraction, just me and my cup of tea. Or, in your case, could be a cup of coffee, whatever the case may be. But you know I'm going gonna be watching for my tea, okay, me.

Speaker 1: 14:58

When I started working out at the gym, consistently I would, I would go to the gym, and now we're doing every sort of hard workout and it doesn't matter if I was bloated, cramping or even exhausted. But now let me tell you, my friend, I am listening to my body. If my body says rest, that train is not gonna see me. If I need to move, I'll stretch or I'll do some sort of yoga or just take a walk. Even that, because we underestimate the importance of taking a walk, and not just during our menstrual phases. I mean, you know the phase of the menstrual cycle, but more so, just some overall health and wellness. Walking really is key, you know. So mindful movement is about honoring your body, not punishing it.

Speaker 1: 15:34

And then, lastly, you know tapping into body literacy. You know affirming yourself I trust my body, I honor my cycle, I give myself permission to rest. So, when it comes to body literacy, this is very big for me, because learning to understand my cycle, how your cycle is, when you overlate, how I feel before my period, how my energy shift, has been a game changer. And it will be a game changer for you as well, because I do track it all, not obsessively but intentionally. So I do encourage you to track yourself throughout the different phases of your menstrual cycle. What are your energy shifting, how does that look? Because that awareness, it helps me to plan, prepare and, most of all, just be compassionate with myself, and I'm encouraging that to you as well, my friend.

Speaker 1: 16:18

You know, it's definitely is important for us to focus on who we are, where we are being, in tune with our bodies, so that no one can necessarily tell us or dictate how we're feeling. There's an explanation as to why you're feeling the way you're feeling, because your period can be a time of renewal, of letting go, like I would have mentioned. So, whether you're working full time, like myself, you're caregiving, you're studying, running a business or all of the above, you deserve rest, you deserve care, you deserve rituals that remind you that you matter, my friend. Ok, you matter, and I hope you can remember that. So I want to challenge you to create your own mindful period rituals, what helps you feel grounded, what brings you comfort, whether that's sipping tea, lying down with a heating pad, writing in your journal, listening to an audiobook or reading a book, or just saying no to something that doesn't serve. You Lean into that, my friend, and if you haven't read the article yet, I will. That was from like three years ago, but I'll put the link in the show notes as well for that article that inspired this episode.

Speaker 1: 17:25

So your assignment for this week yes, we have an assignment is to pick one phase of your cycle to be more mindful in. I'm not telling you to go and be mindful throughout the four phases, just pick one of your. You know, let's pick one of the phases of your cycle to be more mindful and see where does that lead. You know, whether it's journaling through your period or setting a goal during ovulation or saying no during your luteal phase, just choose one thing, my friend, and let that be your ritual as well. Let's keep the conversation going. Let me know what you think.

Speaker 1: 17:54

I would expect for us to have our homework here in the tea tasting room next week. Until next time, stay whole, stay grounded and sip slow. My friend, I look forward to seeing you back in the tea tasting room next week. Thank you for joining me for another episode of Tea with Tanya. If you liked this episode, be sure to share it with a friend. Don't forget to follow on Instagram at Tea with Tanya podcast. Be sure to subscribe to the weekly Tea Talk newsletter and, of course, rate on Apple or Spotify and subscribe wherever you listen. See you next time. I love you for listening.