5 Menopause Self-Care Rituals To Try This Mother's Day

Mother’s Day can stir up a swirl of emotions — especially during midlife. Whether you're a mother, grieving your own, navigating estrangement, or simply feeling tender in this season of life, this day can be an opportunity to turn inward and practice deep, nurturing self-care.

Menopause is a profound transformation, and it calls for new ways of honoring yourself, especially on days when the emotional weight can feel quite heavy.

In this article, you will learn:

• 5 of my favorite self-care rituals designed for menopausal bodies and hearts

• Ways to reclaim Mother’s Day as a personal day of nurturing

• Mindful practices to soothe emotional and physical symptoms of midlife

Let’s begin with why this day deserves to be yours, in whatever way you need.

For many women, Mother's Day is no longer a simple holiday.

Maybe you’re a mother whose children are grown and that once simple relationship has become complicated. Maybe you’ve lost your own mother, or your relationship with her was never easy. Or maybe you never had children and feel the quiet ache that this day can bring.

Whatever your story, the reality is this: you are still worthy of care, celebration, and gentleness.

Menopause is a physical shift. But it’s also a spiritual and emotional rite of passage. It marks a new era of self-definition, a season where you’re invited to reconnect with your deepest self. This makes Mother’s Day, with its themes of nurturing and legacy, the perfect occasion to turn your attention inward.

Redefining this day isn’t about ignoring its original intent; it’s about expanding it. You can create a version of this holiday that heals instead of hurts, and uplifts instead of depletes.

A self-care ritual, no matter how small, can be the start.

Redefining Self-Care

So often, we talk about self-care in terms of getting your nails done or having your hair blown out…

And let’s just get one thing straight. For most women, the things you do to maintain your appearance aren’t self-care. They’re just maintenance. Things you’re expected to do. They may make you feel good, but they’re not really self-care.

Self-care is really about tending to your body and its complex needs. Building a solid foundation for health that is necessary to bring your hormones, energy levels, and metabolism back into balance so you can thrive in midlife and beyond.

In menopause, self-care should be your top priority. You’ve spent your entire life taking care of everyone else. Now, it’s imperative you take care of yourself.

Here are some of my best suggestions for doing so.

The way you begin your day can shape the tone of everything that follows — especially during menopause, when sleep disruptions, morning anxiety, or joint stiffness might already greet you before you rise.

A morning mindfulness ritual doesn’t need to be long or complex to be powerful. It can be as simple as sitting up in bed, placing one hand over your heart, the other over your belly, and taking five slow, deep breaths. Let each inhale bring oxygen and light into your system, and let each exhale carry away the night’s tension, the world’s noise, and any guilt about taking this moment just for you.

This small pause is more than a breath—it’s an act of self-acknowledgment. It tells your nervous system: I am safe. I am tending to myself. I am enough.

If you have a few more minutes, consider:

• A short guided meditation focused on gratitude

• A gentle stretching sequence in bed or on a mat to ease stiffness

The goal isn’t perfection. Its presence. Your body is doing a remarkable thing — changing, adapting, enduring. This is your chance to greet it with reverence.

Food is one of the most basic ways we care for ourselves — yet it’s often the first thing we rush through, judge, or even forget to do.

Menopause brings shifts in appetite, metabolism, and digestive rhythms. Your body is asking for different kinds of fuel. Healthy fats and fiber, sure. But also deeper nourishment in the form of intention and pleasure. Eating slowly, without distraction, and noticing the flavors, textures, and sensations can be a way to say: I am here. I am worthy of being nourished.

Try turning your meals into a small ritual:

• Use a favorite plate or bowl that feels special

• Play music that soothes or uplifts you while you eat

• Eat outside, surrounded by nature

This isn’t about restriction or control. It’s about offering your body what it needs and honoring how far it has carried you.

Movement during menopause isn't just about fitness — it's about flow, grounding, and reconnection. You deserve all of it.

Hormonal changes can leave you feeling foggy, restless, or emotionally heavy. Gentle movement is one of the most powerful ways to clear that internal static. A walk outdoors, especially among trees or near water, isn’t just exercise — it’s medicine for the soul.

Nature has a way of reminding you that change is natural, beautiful, and ongoing. Just like the seasons, you are allowed to evolve.

You don’t need to go far. Step outside your front door. Walk around your block or in a local park. If your body is craving something different, try restorative yoga, light stretching, or putting on music and dancing in your living room. The goal isn’t to burn calories — it’s to move and appreciate your body.

To turn movement into a sacred ritual:

• Leave your phone behind or set it to “Do Not Disturb”

• Walk with intention—match your pace with your breath, and notice what your senses take in

• Whisper or repeat affirmations as you move, such as “I trust my body” or “I welcome what this season brings”

This is the time to be in your body, not just take care of it.

As women, we’ve been given the constant message that we need to fix our bodies. Change them. To exercise because we’re taught to hate what we see in the mirror. Instead, try just moving to marvel at your amazing body and appreciate it fully and compassionately.

There’s a quiet power in giving form to what lives inside you.

Menopause can stir a complex blend of emotions — grief, liberation, confusion, nostalgia, even anger. These feelings deserve space, and creative expression offers a nonjudgmental outlet for them. You don’t need to be an artist to create. You just need a willingness to listen inward and let something move through you.

Journaling is one of the most accessible tools. A few prompts to begin:

• "What do I want to let go of today?”

• “What part of myself needs mothering right now?”

• “What would I say to the younger version of me?”

If words don’t flow easily, try:

• Coloring or painting freely, with no goal except to feel

• Listening to music that evokes memory or releases emotion

• Creating a collage or vision board of how you want to feel in this next phase

The act of making something is a reminder that you are still becoming. Your story is still unfolding. No matter what, this Mother’s Day can be a celebration of the life you’ve lived and the woman you’re still discovering.

Rest is not a reward. It is a necessity — especially during the menopause transition when sleep can become elusive and it feels like your body is recalibrating itself every single night.

A bedtime ritual doesn’t guarantee perfect sleep, but it does create a sense of calm and safety that your nervous system craves. Whether you struggle with falling asleep, waking up at 3 a.m., or simply feel wired when you wish you felt drowsy, the way you end your day matters deeply.

Try creating a simple wind-down sequence:

• Turn off screens at least 30 minutes before bed — light overstimulates hormone and melatonin regulation

• Use a warm compress, herbal tea, or calming essential oil like lavender or sandalwood

• Write down three things you’re grateful for, or one thing you did well that day

Then, speak kindly to yourself. You’ve made it through another day in a body that’s changing, a world that demands a lot, and a season of life that isn’t always conducive to giving your body the care it deserves. You are showing up. You are enough.

You Deserve Menopause Self-Care

On Mother’s Day, whether you are celebrating, grieving, caregiving, or simply surviving, your experience matters. You are allowed to make this day about you — in honor of the woman you’ve become.

I’m so very proud to call you my Girlfriend, and I’m so honored that you’re here with me.

Because you’re part of my inner circle, you’re invited to create your own bundle of any 3 menopause self-care treats and save 25% right now . But you do have to hurry, this special Mother’s Day sale only lasts for a few more days!