Natural Meditation
Free guided practice from Natural Extract
A few quiet minutes, whenever you need them
Natural Meditation is a free collection of simple, compassionate meditation practices for women moving through menopause and the men who stand beside them.
What is Natural Meditation?
Natural Meditation is a guided meditation program from Natural Extract, shared with our sister communities Her Natural Edge (for women) and Stand In Her Corner (for men). Every practice is short, plain-spoken, and built for real life. You do not need experience, special equipment, or a quiet house. You only need a few minutes and a place to sit.
What does the program cover?
The practices are organized into four themes:
- Stress & Anxiety — steadying the breath and setting down what you are carrying.
- Compassion, Love & Forgiveness — a kinder relationship with yourself and the people close to you.
- Gratitude — noticing what is still good on the hard days.
- Sleep — winding down the body and a busy mind at night.
Try one now: A Steadying Breath
About two minutes. Read it through once, then try it with your eyes closed.
- Sit however is comfortable. Let your shoulders drop away from your ears.
- Breathe in slowly through your nose for a count of four.
- Pause gently at the top for a count of two.
- Breathe out through your mouth for a count of six, as if you were fogging a window.
- Repeat five times. If your mind wanders, that is not a mistake. Notice it, and come back to the next breath.
- Before you open your eyes, name one thing you can set down for the rest of today.
That is the whole practice. You can come back to it any time.
Who is it for?
For women: practices that make room for the stress, sleep changes, and emotional weight that can come with perimenopause and menopause. Valerie, the companion at Her Natural Edge, is there when you want to talk it through.
For men: practices for staying steady and present while you support someone you love. Jordan, the companion at Stand In Her Corner, can help you find your footing.
Is Natural Meditation free?
Yes. Natural Meditation is free education. More guided sessions are being added to this page.
Natural Meditation is general wellness education and is not medical or mental health care. If you are struggling or in crisis, please see our Crisis Hotline Support page, and talk with your own clinician about your care.