Mindfulness to support hormones


Hello there and welcome to this month’s (July 2019) fertility  and hormone inspiration.  Each month throughout 2019 I have been offering monthly guidance – helping you build a hormone happy lifestyle. I draw cards from the Creation Fertility Toolkit. at each new moon

Please watch the short video to help you follow this months focus but if you don’t want too then read on …………..

Mindfulness to support hormones

This month I have drawn 2 cards – conception and a mindful meditation card.  In addition  I discuss the benefits of magnesium in your diet but I shall be sharing another blog about  magnesium because there is so much to say.  Anyway, let us begin.

This month we begin with  mindfully connecting with the conception card (card 6)

OK – I know – I am not writing this for my sister site Creation Fertility  which specialises in fertility and pregnancy but for this site which covers all hormonal and endocrine health issues.  But you know the word conception does not have to mean physically conceiving a baby!

The conception card is very positive.  It indicates that you have been working hard and the time is right for conception.  If you are wanting a baby you would obviously welcome  this card as it would be indicative that a  “true” conception is likely but for many  reading this article you may not be looking for a pregnancy.  However,  in this case, I would ask you to associate this card with confirmation that your  great idea/new personal or business project; new chapter in your life (whether this is personal or career orientated) is on track.  WOW. Drawing the conception card this month is so synchronistic because it connects so beautifully with the Solstice ritual I offered you last month.  I love the way that everything is so inter-connected.  Anyway, the emotional quality represented by this card is deep – indicating the time is ripe and encourages you  to remain focused.


Mindfulness to support hormones  – use mantra/chant

The second card for the month is a mindful kundalini mantra. This particular  mindful mantra SA TA NA MA  is written in sanskrit  and widely used in yoga, Hinduism and Buddhism.

It’s vibration is believed to grant peace, release negative emotions and thoughts, helps maintain a positive focus and mindset, is energising and helps us to connect with the cycle of life. What stage of life are you currently at?  Mother, peri-menopausal, post menopause, grandparent, carer?  Being a meditation teacher and trained in well woman yoga I truly believe that Meditation and visualisation help create the perfect environment for happy hormones and a well balanced life. There is increasing research on the benefits of mindfulness and meditation which demonstrates that it

  • helps reduce prolactin levels (a stress hormone which influences menstruation, conception, peri-menopause and much more)
  • encourages a positive mindset and reduces depression, anxiety and helps you cope with stress
  • supports healthy sleep patterns
  • oxygenates the whole body which not only reduces cortisol (inflammation and a stress hormone) but also cleanses the body.
  • Encourages hormone balance.
  • From a more esoteric level meditation also helps connect with your inner being

Yogapedia explains this mindful mantra Sa Ta Na Ma as 

One of the most ancient mantras

Traditionally used for its uplifting effect

It is believed to stimulate acupressure points in the palate of the mouth when chanting

The power of this  mindful mantra rearranges the sub conscious mind

Has the power to break additions and negative thought processes

Synchronizes the two hemispheres of the brain, balances the five elements in the body &  mind.

Activates the higher chakras and resets the pineal and pituitary glands.

  • Sa — birth, beginning and the totality of the cosmos
  • Ta — life, existence and creativity manifest
  • Na — death and transformation
  • Ma — rebirth, regeneration and consciously experiencing the joy of the Infinite

Mindfully meditate with the chant


to support your hormones

You can  repeat the chant using hand mudras or mantra beads (I will explain this another day), just listen to the video below or simply use your breath.

Sing – when you need action; to get something done and to stop procrastinating!

Whisper  –  to calm and connect with your inner mind

Silent repetition –  honouring the spiritual voice and activating your intuition

4 Part Energizing Breath Meditation

This is a great way to start  using mantra.  If you do this exercise daily for the month of July I am sure  you will feel the benefits.  It  helps relax and energize and is really supportive for hormone balance.

How to do it. Sit straight.  Take a moment to settle and connect with the present moment.  You may even want to say “I am taking a moment for calm”.  Now place the palms together at the heart center with the fingers pointing up. Focus at the brow point with eyelids lightly closed. Inhale, breaking the breath into 4 equal parts of sniffs, filling the lungs completely on the 4th.  As you exhale, release the breath equally in 4 parts, emptying the lungs on the 4th. Once you have settled into this breath draw you awareness to your tummy button/womb centre area.  On each part of both the inhale and exhale, pull the navel point toward the spine. (The stronger you pump the navel the more energy you will generate.) One full breath cycle (in and out) takes about 7-8 seconds. Continue for 2-3 minutes.

Now, let’s go deeper.  Try adding the mantra Sa -Ta – Na – Ma mentally on both the inhale and the exhale.

If you press the hands very hard, and do it vigorously, 1 minute will recharge you. If you are feeling anxious or confused maintain the mantra for 5 minutes but if you have time I recommend you repeat it 21 times. You may find it helpful to use the hormone balancing crystal bracelet I have developed

To end, inhale deeply, press the palms together with force for 10-15 seconds. Create a tension in the whole body by pressing as hard as you can. Hold as long as possible. Exhale powerfully and repeat the inhale, hold, press. Exhale, relax and allow the tension in the body to vanish.

If you need rest, immediately lie on the back with the eyes closed and relax for 2-5 minutes. Take a few deep breaths, stretch, and you will be ready for action.

Here is a version of it for you to listen to or sing along

If you are not feeling a connection to this chant but are still interested in the concept of mindfulness then here are some simple alternatives and led audio meditations to introduce you to calmness.  The first is a 17 minute breathing and grounding meditation, the second a  20 minute visualisation to help  you smile within.

Begin by sitting or lying quietly  in a place where you feel comfortable and will not be disturbed.  You may wish to place your hands on your lower abdomen – the sacral centre, also known as the yoni, this is the area between your pelvic bone and naval. Trying To Conceive

Simple Visualisation:  Mindfully, place your hands on your sacral area as demonstrated.

Now inhale deeply, pushing this oxygenating breath down into the reproductive area, the uterus, womb and fallopian tubes.  As you inhale, notice how the breath as if by magic becomes the colour of carnelian – a deep orange – bringing warmth and vibrancy to the area.  As you exhale – imagine that you are releasing stagnant energy.  Take another deep breath – mindfully sending it into your belly and repeat.

For private 1-2-1  or small group meditation classes in Stroud Gloucestershire  please contact contact@justineevans.co.uk or call 07747 133170

Justine Evans ND B.Sc Nut. Medicine is a Registered Naturopath, Bodyworker, healer and nutritional therapist.  She has completed the BWY Foundation Course as well as studied Well Women Yoga and Womb Yoga Training with Uma Dinsmore-Tuli.  In tune with mother nature, western medicine, the seasons and Eastern philosophy Justine offers a multi dimensional approach to hormonal health.    email contact@justineevans.co.uk or call 07747 133170

Disclaimer: This article has been written as personal opinion and guidance only and should not be construed as medical advice.  I am not a medical doctor.