Welcome to Grounded Wellness. I'm Courtney, your Co host and
holistic esthetician. Today I'm guiding you through a
mindful meditation designed to help you intentionally lean into
your luteal phase. This phase of your monthly cycle
occurs after ovulation and before menstruation, and it
often gets misunderstood. For many, it's a time marked by
heightened emotions and of all inward.
It's common to feel more sensitive, reflective,
introspective, or even irritable during this time.
But what if we could reframe our experience of the luteal phase
and start to see it in a more empowering light?
I hope today's episode offers some extra support for this
extra sensitive phase. I hope that you feel encouraged
to embrace this phase of your cycle with more compassion and
understanding, and that you feel more excited to sync your life
with its natural rhythms. Return to this meditation
anytime you need a gentle nudge to love your luteal phase and to
give yourself permission to pause.
Whether you tune in while you're sitting, lying down, or going
for a walk. Simply createspace for
intentional connection with your body and its innate cycles.
Let's dig in. Let's begin by finding a
comfortable position. If you're seated, feel your feet
grounded firmly on the floor beneath you.
If you're lying down, allow your body to fully relax into the
air. If you're walking, feel the
natural ebb and flow of your movement.
Take a deep breath in, filling your lungs fully.
Then exhale slowly, letting go of any tension or tightness.
Let your body sink a little bit deeper into relaxation with each
breath. Inhale and exhale.
With each breath, feel yourself
becoming more grounded and more centered.
Imagine your body like a tree with roots reaching deep into
the earth, finding stability and support.
Feel the softness of your body and the sense of peace that
comes with knowing you are safe, you are supportive, and you are
deeply connected to the natural rhythm of your being.
The luteal phase, which typically lasts 10 to 14 days,
is a time of transition when our body naturally slows down,
preparing for menstruation. During this phase, you may feel
more vulnerable, your energy can feel heavier or more emotional,
and you may experience symptoms like bloating, fatigue, or mood
swings. You may notice a desire for more
rest, more nourishment, or more space to be with your emotions.
Take a moment now to tune in to your body without judgement.
Simply notice what you're feeling.
Are there any areas of tension? Are there any emotional shifts
happening? Simply observe with kindness.
Allow yourself to let go of any negative beliefs or judgments
about this phase. Embrace the idea that the luteal
phase can be a powerful time of reflection, growth, and
alignment with each breath. Allow these affirmations to wash
over you. I embrace the inner strength and
wisdom of this phase. I honor my body's rhythms and
cycles, even when they feel slower or more sensitive.
I am open to receiving the messages my body is sharing with
me. Feel the energy of the luteal
phase as a gentle, nurturing presence, one that helps you
process emotions, that reconnects with your inner
wisdom and restores your energy. The luteal phase is also a time
of reflection. It's a time to process,
integrate, and prepare. If you've been working hard or
pushing yourself with the energy of the ovulatory phase, this
phase asks you to rest. Not to stop completely, but to
honor your need for a slower pace and quieter moments.
Now imagine giving yourself permission to rest.
Picture yourself in a serene, peaceful space, maybe a cozy
corner of your home, a lush garden, or a warm.
Feel the safety of this place, knowing it's OK to let go of the
busyness of life. If you tend to feel more
emotionally sensitive or introspective during the luteal
phase, these emotions are not meant to be disregarded or
avoided. Their invitations to tune in and
reflect. Give yourself permission to sit
with what arises, whether it's a shift in mood, a new insight, or
an emotional release. In this moment, speak to
yourself softly. I honor and release my emotions
as they arise. I welcome rest knowing it
supports my well-being. I trust my body's innate wisdom
to guide me. As you move deeper into the
luteal phase, hormonal shifts may start to impact the state of
your skin. Now let's take a moment to
consider the beauty of syncing your life with the rhythms of
your cycle, especially during this luteal phase.
Imagine how you can intentionally structure your
life to support this phase. Slowing down your schedule.
Eating warming, grounding foods, engaging in practices that help
you recharge. Maybe this means going to bed
sooner. More mindful movement, more
moments of quiet to journal or time with a close friend to
process emotions and pour out your heart.
Visualize yourself moving through this phase with grace,
embracing your body's natural rhythms with intention and self
compassion. Imagine yourself saying yes to
your body's needs, honoring its request for rest and reflection.
Feel the empowerment in knowing that by syncing with your cycle,
you are not only supporting your body, but also honoring the
divine design of being a woman. With each breath, affirm to
yourselves. I choose to honor the rhythm of
my cycle. I lovingly sync my life with my
body's needs. I give myself permission to
rest, reflect, and reset. As we begin to bring this
meditation to a close, take a deep breath in, filling your
heart with gratitude for the wisdom and beauty of your body
and its natural rhythms. Gratitude for this phase of your
cycle and for the opportunity to slow down and care for yourself.
With your hands over your heart, say softly to yourself, Thank
you body for your wisdom. Thank you Ludial Face for
guiding me to rest and reflect. I am in alignment with my cycle
and I embrace the luteal phase with love.
Now gently start to bring your awareness back to the present
moment. Whittle your fingers and toes,
stretch your arms and legs, gently waking up your body and
your mind. When you're ready, slowly open
your eyes, caring with you A sense of peace, self, compassion
and intentionality from this practice.
Thank you for joining me today for the Cycle Sinking
Meditation. Remember, the luteal phase is a
time of deep wisdom, reflection, and connection.
By leaning into it with intention, you're honoring your
body's natural flow and aligning with your innate design.
If you enjoyed this practice, be sure to share with a friend in
her luteal phase and subscribe to Grounded Wellness for more
meditations and holistic Wellness tips.
Until next time, take care of yourself, tune into your body,
and trust the rhythm of your cycle.