In the moment
A three minute sit, no app
Sit, notice five things you can hear, let your breath settle
3 min
How to do it
Sit somewhere ordinary. Notice five sounds without naming them as good or bad. Let your breathing find its own pace rather than controlling it. When three minutes is up, get up and carry on.
What the evidence says
The best controlled trial on mindfulness in menopausal women compared it against a genuine active control, menopause education, and both groups improved. What mindfulness added on top was a real reduction in anxiety and depression scores, not any change to physical symptoms. So this is worth three minutes for how you feel, not for the flashes.
