April 15, 2025 • 18 mins
Ever wonder how mindfulness can actually support your menstrual cycle? In this solo episode of Tea with Tanya, I’m taking you on a gentle, insightful journey through each phase of your cycle—menstrual, follicular, ovulation, and luteal- and sharing how tuning into your body through mindfulness can transform how you feel, flow, and function.
I explore the powerful connection between mindfulness and menstruation, reframing our cycle as four seasons with unique wisdom rather than an inconvenience to push through.
From tea rituals and journaling to intention setting and boundary building, we’ll explore real, relatable ways to practice self-care during every phase of your period.
What you’ll learn:
— How mindfulness helps balance hormones and improve mental clarity
— Simple, phase-specific rituals to support your body and mind
— Why syncing with your cycle is a radical act of self-love and body literacy
So grab your tea, get cozy, and let’s talk about period peace, mindfulness, and whole-woman wellness.
Your assignment for this week is to choose just one phase of your cycle to practice mindfulness, whether that's journaling through your period, setting intentions during ovulation, or saying no during your luteal phase.
Listen now, and don’t forget to share this with a friend who’s ready to embrace their cycle with more ease and intention. #TeaWithTanya
Thank you so much for tuning in to Tea with Tanya! If this episode resonated with you, please take a moment to rate and leave a review — it helps the show grow and reach more listeners. Join the conversation on Instagram using #teawithtanya #Teawithtanyapodcast, and don’t forget to tag us!
Visit my website at tanyakambrose.com for more resources. Be sure to follow us on Instagram @teawithtanyapodcast and @tanyakambrose, and sign up for my Tea Talk newsletter to stay updated with all things wellness and self-care!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to Tea with Tanya.
I'm your host, tanya Ambrose,an average millennial navigating
life as a maternal healthprofessional, non-profit founder
and grad student.
Join me in the tea tasting roomwhere we spill the tea on
finding balance and promotingpositive living while doing it
all, hey friend, welcome back toanother episode of Tea with
(00:27):
Tanya, your go-to space for real, honest and transformative
conversations about health,wellness and promoting positive
living.
My friend, I hope you have donesomething for yourself in the
last week since we met.
You know we're all aboutself-care and just putting
ourselves first here in the TeaTasting Room, so I hope you've
done something for yourself.
If not, there's still time foryou to do so.
(00:48):
Put yourself first.
Okay, so this week's episode isspecial to me because I am
talking about a topic that I'vebeen practicing over the last
several years, but I didn'tnecessarily realize I was until
recently again.
So a couple of years ago whichis so crazy for me to even say
so about maybe three years ago,I had the opportunity to be
(01:11):
featured in the Every Girl.
Yes, the Every Girl.
That's an online platform.
If you're not familiar withthem, I will recommend you
checking them out, but I haveadmired them for years and you
know what made it moremeaningful during that time.
That opportunity came throughGirl, by Elevated Wellness,
formerly known as Rhythm.
They're a company and aplatform I've had the joy of
(01:32):
connecting with when it comes towellness and women's health,
because they've been amplifyingvoices like mine and so many
others doing purpose-driven workin the wellness space.
So I'm grateful this sawsomething in my story worth
sharing.
Okay, so here's a littlebackstory about how that article
even came about.
As many of you know, as youknow, my friend, my work through
(01:53):
my nonprofit Squad, life Cures.
It centers around menstrualequity, reproductive justice and
just making sure ourcommunities have the tools they
need to care for themselves intheir full capacity.
So this episode it was inspiredby the feature that I was a
part of from the Every Girl, andI'll post a link to that
particular episode.
That was almost three years ago, but it still gives me chill
(02:17):
when I sit out loud, because Ioften tend to forget about the
things that I have accomplishedor the life that I'm living and
the things where I'm at now, howthings are so full circle as
well, because, you know,sometimes we tend to not.
We're so focused on being onthe go all the time we forget to
even think about the thingswe've accomplished.
But I'm recording this episodebecause I've been having some
(02:38):
conversations with differentpeople and you know, when it
comes to mindfulness and youknow, menstruation and the last
episode that we had last week'sepisode is doing really well.
People love that conversationthat we had with Dr Natasha
Ramsey, so of course, it's onlyright that I keep the
conversation going in that way.
So definitely, you know, shoutout to the Girl by Elevator
Wellness team, formerly known asRhythm, who believed in my
(03:00):
voice and the work that I'vebeen doing around menstrual
health and mindfulness and justwellness overall.
So a huge thank you for them,for the connection, of course,
and the love.
It's a pleasure to keep onworking with them as well.
Now let's be real.
Most of us were taught to dealwith just our periods.
You know, we were taught to popa pill or keep pushing or don't
(03:20):
talk about it, don't let it getin the way of work or school.
You know stuff like that.
Does that even sound familiar?
And when I think about this,it's not only just because of
your period, as it relates tomaybe your pain.
But then, of course, I go backto people not even being able to
afford menstrual products, orpeople not even being able to
even be afforded the luxury oftaking a day off from work or
school again because of theirperiod.
(03:43):
But here's the thing, my friendour menstrual cycle isn't just
a physical experience.
It's emotional, hormonal, andit can even be spiritual, to be
honest.
And when we ignore that, wedisconnect from our bodies.
And that's where mindfulnesscomes in.
And there's been a theme onthis podcast throughout the
years about mindfulness andwellness.
(04:04):
And I'll be honest, sometimes Idon't necessarily often
practice it or even get the timeto because, again, I'm always
on the go.
So that's why I'm talking toyou about this, because I'm
living through it as well,because mindfulness during your
period is about being presentwith your body and what your
body is trying to tell you,whether that's needing rest,
craving warmth or just feeling alittle bit more tender.
(04:25):
It's about tuning in and nottuning out.
So let me start this by sayingyou know, mindfulness on your
period, they absolutely gotogether and go together real
bad, okay?
Because listen, my friend, ourhormones are not static.
They are shifting, they'reevolving, they're whispering to
us every single day of yourcycle, and when we're not aware
(04:45):
of that.
When we're out of sync with ourbodies, we start to experience
physical and emotional chaos.
You know the drill Ins aboutlistening, adjusting, honoring
what you need in the momentinstead of pushing through like
(05:11):
everything is fine when it'sreally not.
And I'll say this from speakingfor myself I've always been the
push through queen.
You know, we're going to pushthrough, we're going to do X, y,
z.
I am no longer subscribing tothat, to that life where I'm
pushing through.
If I can't manage something,I'm going to sit down, ok,
because mindfulness is a way tohonor your body's needs during
(05:32):
the different phases of yourmenstrual cycle.
You know, meditation, breathingand just slowing down helps to
restore that balance, and thathelps not just with the pain but
with your mental attitude aswell.
All right, my friend.
So let's break mindfulness downphase by phase, and I want you
to think about what I'm sayingand just imagine each phase of
(05:54):
your menstrual cycle like it's aseason, and each one invites
you into a different kind ofenergy, a different kind of
mindfulness.
So we're going to start withthe menstrual phase.
I think this is the phase thatmany of us dislike.
So, the menstrual phase, we'regoing to call that your winter
season.
So this is the phase most of usassociate with our period when
(06:16):
our hormone levels are at theirlowest.
So, in translation, you're notlazy, my friend.
If you feel like doingabsolutely nothing right now,
you're syncing with your body'snatural rhythm.
And mindfulness here looks likeletting yourself take a nap
without guilt.
I am not a napper because Iattribute it to me being nosy,
(06:37):
or I'm always undergoing so Idon't voluntarily take a nap.
But during my dimensional phase, you know I'm going to take a
nap without feeling guilty orwithout feeling the pressure of
you know why are you taking anap?
You're not a napper, no.
So mindfulness here in thisphase is letting yourself nap
without guilt, taking anothernap right now.
So mindfulness here in thisphase is letting yourself nap
without guilt, journaling abouthow you're feeling emotionally,
not just physically, you know,reflecting on your own life,
(06:58):
your career, relationships,mental health.
Because let me tell you, duringthis phase, one thing Tanya is
going to do she's going toreflect, she's going to have a
hold.
I'm not going to even go downthat road, but definitely, you
know, reflect it on your lifeand then just practice deep
breathing or meditation, evenfor five minutes, my friend,
even if you can only do a minuteor two, do that.
You'll be surprised.
You know of how much calm, howmuch just center you're able to
(07:18):
be as well, because this isreally a beautiful time to tune
inward and practice gratitudeFor me.
I like to write down all thesethree things that I'm grateful
for, even if I'm either curledup with a heating pad and my cup
of tea, or I'm just leaningbetter on the couch watching TV,
or just being quiet and justcalm, just being still and know
(07:38):
what's happening around me.
Because, again, your periodisn't a punishment, it's a pause
, it's an invitation to rest andreflect.
The next phase is the follicularphase, so we're going to call
that the spring season.
I mean right now, where I'm at,right now, between spring and
winter you know they're having alittle bit of a war here but
the follicular phase is yourspring, and this is when your
(08:01):
energy starts to come back.
You're feeling much clearer,lighter, maybe even a little
adventurous.
Your creativity is going tostart flowing and your body's
like, well, hey, let's moveagain, let's get the ball
rolling, let's get it together,let's go outside, because we're
outside.
That's when your body's goingto start telling you this, and
mindfulness in this phase isabout openness.
(08:21):
So ask yourself, my friend,what do I want to create this
month?
What feels exciting right now?
How can I infuse more joy andcuriosity into my days?
Maybe try a new class.
If you have the privilege totry a new class, or go to that
new I hate that I'm sayingcoffee shop, but go to that new
coffee or tea or cafe shop.
(08:42):
You know a cafe.
Let yourself just be inspiredagain, because this is a
beautiful time to set intentionsand get reacquainted with
desire.
And this is one of my favoritephases on the menstrual cycle
because my creativity, it goescrazy.
It makes me feel back to my oldself.
So I get a lot done during thistime as well, you know, because
(09:02):
you're not just bleeding andrecovering, you are rebirthing.
The next one now is theovulation phase.
So we're going to call yourovulation phase your summer.
Hello, confidence.
Okay, this is when you're mostconfident.
Ovulation is when our verbaland our social centers are
firing.
You might feel extra chatty, me, flirty, extroverted.
(09:24):
This is your time to justconnect, my friend.
We're going to connect, network.
We're going to do it allbecause mindfulness here looks
like being very intentional withyour energy.
Who do I want to be aroundright now?
That's very important.
Which relationships light me up?
How can I be more present withthe people I love?
So, yes, go out, say yes tothat dinner, invite that brunch,
(09:47):
lunch, whatever it is, you know.
Schedule, in my case, thatpodcast interview.
But also be mindful not toovercommit.
Just because you can, and I'mgoing to say this again be
mindful, my friend, during yourovulation phase, your summer
phase, be mindful not toovercommit just because you can.
Okay, this is a time to justshine, but definitely stay
(10:09):
aligned.
So we're going to be friendly,we're going to do it all, but
we're not going to do anythingthat we necessarily cannot live
up to or continue after thatphase.
This is a time to shine but tostay aligned.
And then we have your lutealphase, that's, your autumn slash
fall.
This is one of the mostmisunderstood phase, because
it's the week or so before yourperiod, when your energy start
(10:31):
dipping again and then youremotions start bubbling up.
So you know we talk about oh,you know PMS and these different
things.
You know the emotion starts toget different and it's bubbling
and then the energy level isstarting to dwindle.
But mindfulness here means justbeing unapologetically in tune
with yourself During this phase.
You're going to protect yourpeace.
Protect that peace, my friend.
(10:52):
Okay, nobody is going topenetrate that orbit, especially
during this time.
Say no without a longexplanation.
And that was that was merecently.
I'm like why am I explainingmyself to somebody?
Not necessarily because theyweren't going to understand me.
But no, that's it.
No, full stop, no period.
I don't have to be doing that.
So you definitely know.
Say no without a longexplanation.
(11:13):
Binge your favorite show.
Right now I'm watchingAdolescence on Netflix.
I'm not going to say it's afavorite show, but it's a
limited series that I'm enjoyingthus far as I prepare for that
part of my menstrual phase.
But binge your show, run thatbath, write out your feelings,
and then you also want to justfinish lingering tasks, but give
yourself that space as well.
(11:35):
So this is a powerful time toreflect and release what habits,
relationships or beliefs are nolonger serving you.
Let them go, my friend.
Your body's about to let go ofwhat it no longer needs.
Okay, so just let it go.
Your body is preparing to shed,so can you.
Your body will get ready forjust let people go, so just be.
(11:55):
You know you can do it as well.
So, while your body ispreparing to shed, you can also
do the same thing when it comesto you know habits or
relationships or beliefs thatyou no longer, no longer serve
in you.
And then the next thing I wantto talk about is is this what
period peace looks like?
So often we fight against ourbody.
So many times, my friend, wesee our period as a nuisance, we
(12:16):
view rest as weakness.
But what if we reframed all ofit?
So what if every part of yourcycle had wisdom?
What if honoring our body wasthe beginning of real healing,
not just physical, but emotionaland spiritual too?
And that's the essence ofmindfulness, menstruation.
(12:40):
And no, my friend, you don'thave to be perfect with it.
We're not necessarily strivingfor perfection here.
Some cycles will feel heavier,some will be smooth, but the key
here is awareness.
It's awareness.
So when you know what your bodyis going through, you give
yourself permission to movethrough it with compassion.
When you know what your body isgoing through, you give
yourself permission to movethrough it with compassion,
(13:01):
because that's really and trulygoing to be key in this world,
in this world as a womanexisting in the different cycles
that we experience as well,because sometimes we don't.
We weren't necessarily taughtthis in in primary school,
elementary school or high school.
We weren't necessarily.
These things were not taught tous, we were just out here you
know your senior period, orhere's a pad, or don't get
pregnant.
Some of these things we're justlike no.
(13:22):
And then there've been peoplewho often talk about oh, you
know that girl, she's on herperiod, that's why she's moody,
and there are times when we'llfeel offended as menstruators,
but it but it's like no, yes, Iam on my period, or my menstrual
cycle.
I'm at this phase of mymenstrual cycle.
My energy is going to be oneway, how I'm feeling is going to
be another.
So you definitely just want toensure that you are focusing on
(13:44):
you, because when we talk aboutbody literacy, that's a goal of
mine for us to be body literatewhen it comes to our body, so we
can be in tune with our bodies.
For me and I'll share somebefore I go I'll share some of
my period rituals.
You know, of course it's goingto be tea.
Tea every day, day in, day out.
I grew up in Antigua.
You had a cut on your finger.
(14:06):
You're drinking tea.
You had a little suffering.
So tea is just a part of mylife.
So you know I'm just going tobe drinking my tea, especially
during that two-dimensionalphase, the different phases of
the menstrual cycle.
You know it's not just abouthydration for me, you know, it's
just a moment, usually to pause, like the having a cup of tea
is sacred to me, honestly,because it's a moment for me to
(14:28):
pause, you know, especially when.
You know when I'm drinking thatfever grass or the peppermint
or whatever the case may be.
You know, and if you aresomeone who essentially may have
severe cramps or just havecramping during your period, I
would recommend you really andtruly trying that raspberry leaf
tea, because that helps withcramps, it soothes the mind and
it gives you know it's justgoing to give us a reason to
just be.
(14:49):
Still Like sometimes, no phone,no distraction, just me and my
cup of tea.
Or, in your case, could be acup of coffee, whatever the case
may be.
But you know I'm going gonna bewatching for my tea, okay, me.
When I started working out atthe gym, consistently I would, I
would go to the gym, and nowwe're doing every sort of hard
workout and it doesn't matter ifI was bloated, cramping or even
exhausted.
But now let me tell you, myfriend, I am listening to my
(15:10):
body.
If my body says rest, thattrain is not gonna see me.
If I need to move, I'll stretchor I'll do some sort of yoga or
just take a walk.
Even that, because weunderestimate the importance of
taking a walk, and not justduring our menstrual phases.
I mean, you know the phase ofthe menstrual cycle, but more so
, just some overall health andwellness.
Walking really is key, you know.
(15:31):
So mindful movement is abouthonoring your body, not
punishing it.
And then, lastly, you knowtapping into body literacy.
You know affirming yourself Itrust my body, I honor my cycle,
I give myself permission torest.
So, when it comes to bodyliteracy, this is very big for
me, because learning tounderstand my cycle, how your
cycle is, when you overlate, howI feel before my period, how my
(15:53):
energy shift, has been a gamechanger.
And it will be a game changerfor you as well, because I do
track it all, not obsessivelybut intentionally.
So I do encourage you to trackyourself throughout the
different phases of yourmenstrual cycle.
What are your energy shifting,how does that look?
Because that awareness, ithelps me to plan, prepare and,
most of all, just becompassionate with myself, and
(16:15):
I'm encouraging that to you aswell, my friend.
You know, it's definitely isimportant for us to focus on who
we are, where we are being, intune with our bodies, so that no
one can necessarily tell us ordictate how we're feeling.
There's an explanation as towhy you're feeling the way
you're feeling, because yourperiod can be a time of renewal,
of letting go, like I wouldhave mentioned.
(16:36):
So, whether you're working fulltime, like myself, you're
caregiving, you're studying,running a business or all of the
above, you deserve rest, youdeserve care, you deserve
rituals that remind you that youmatter, my friend.
Ok, you matter, and I hope youcan remember that.
So I want to challenge you tocreate your own mindful period
(17:00):
rituals, what helps you feelgrounded, what brings you
comfort, whether that's sippingtea, lying down with a heating
pad, writing in your journal,listening to an audiobook or
reading a book, or just sayingno to something that doesn't
serve.
You Lean into that, my friend,and if you haven't read the
article yet, I will.
That was from like three yearsago, but I'll put the link in
the show notes as well for thatarticle that inspired this
(17:24):
episode.
So your assignment for this weekyes, we have an assignment is
to pick one phase of your cycleto be more mindful in.
I'm not telling you to go andbe mindful throughout the four
phases, just pick one of your.
You know, let's pick one of thephases of your cycle to be more
mindful and see where does thatlead.
You know, whether it'sjournaling through your period
or setting a goal duringovulation or saying no during
(17:45):
your luteal phase, just chooseone thing, my friend, and let
that be your ritual as well.
Let's keep the conversationgoing.
Let me know what you think.
I would expect for us to haveour homework here in the tea
tasting room next week.
Until next time, stay whole,stay grounded and sip slow.
My friend, I look forward toseeing you back in the tea
tasting room next week.
Thank you for joining me foranother episode of Tea with
(18:09):
Tanya.
If you liked this episode, besure to share it with a friend.
Don't forget to follow onInstagram at Tea with Tanya
podcast.
Be sure to subscribe to theweekly Tea Talk newsletter and,
of course, rate on Apple orSpotify and subscribe wherever
you listen.
See you next time.
I love you for listening.
Welcome to Tea with Tanya.
I'm your host, tanya Ambrose,an average millennial navigating
life as a maternal healthprofessional, non-profit founder
and grad student.
Join me in the tea tasting roomwhere we spill the tea on
finding balance and promotingpositive living while doing it
all, hey friend, welcome back toanother episode of Tea with
(00:27):
Tanya, your go-to space for real, honest and transformative
conversations about health,wellness and promoting positive
living.
My friend, I hope you have donesomething for yourself in the
last week since we met.
You know we're all aboutself-care and just putting
ourselves first here in the TeaTasting Room, so I hope you've
done something for yourself.
If not, there's still time foryou to do so.
(00:48):
Put yourself first.
Okay, so this week's episode isspecial to me because I am
talking about a topic that I'vebeen practicing over the last
several years, but I didn'tnecessarily realize I was until
recently again.
So a couple of years ago whichis so crazy for me to even say
so about maybe three years ago,I had the opportunity to be
(01:11):
featured in the Every Girl.
Yes, the Every Girl.
That's an online platform.
If you're not familiar withthem, I will recommend you
checking them out, but I haveadmired them for years and you
know what made it moremeaningful during that time.
That opportunity came throughGirl, by Elevated Wellness,
formerly known as Rhythm.
They're a company and aplatform I've had the joy of
(01:32):
connecting with when it comes towellness and women's health,
because they've been amplifyingvoices like mine and so many
others doing purpose-driven workin the wellness space.
So I'm grateful this sawsomething in my story worth
sharing.
Okay, so here's a littlebackstory about how that article
even came about.
As many of you know, as youknow, my friend, my work through
(01:53):
my nonprofit Squad, life Cures.
It centers around menstrualequity, reproductive justice and
just making sure ourcommunities have the tools they
need to care for themselves intheir full capacity.
So this episode it was inspiredby the feature that I was a
part of from the Every Girl, andI'll post a link to that
particular episode.
That was almost three years ago, but it still gives me chill
(02:17):
when I sit out loud, because Ioften tend to forget about the
things that I have accomplishedor the life that I'm living and
the things where I'm at now, howthings are so full circle as
well, because, you know,sometimes we tend to not.
We're so focused on being onthe go all the time we forget to
even think about the thingswe've accomplished.
But I'm recording this episodebecause I've been having some
(02:38):
conversations with differentpeople and you know, when it
comes to mindfulness and youknow, menstruation and the last
episode that we had last week'sepisode is doing really well.
People love that conversationthat we had with Dr Natasha
Ramsey, so of course, it's onlyright that I keep the
conversation going in that way.
So definitely, you know, shoutout to the Girl by Elevator
Wellness team, formerly known asRhythm, who believed in my
(03:00):
voice and the work that I'vebeen doing around menstrual
health and mindfulness and justwellness overall.
So a huge thank you for them,for the connection, of course,
and the love.
It's a pleasure to keep onworking with them as well.
Now let's be real.
Most of us were taught to dealwith just our periods.
You know, we were taught to popa pill or keep pushing or don't
(03:20):
talk about it, don't let it getin the way of work or school.
You know stuff like that.
Does that even sound familiar?
And when I think about this,it's not only just because of
your period, as it relates tomaybe your pain.
But then, of course, I go backto people not even being able to
afford menstrual products, orpeople not even being able to
even be afforded the luxury oftaking a day off from work or
school again because of theirperiod.
(03:43):
But here's the thing, my friendour menstrual cycle isn't just
a physical experience.
It's emotional, hormonal, andit can even be spiritual, to be
honest.
And when we ignore that, wedisconnect from our bodies.
And that's where mindfulnesscomes in.
And there's been a theme onthis podcast throughout the
years about mindfulness andwellness.
(04:04):
And I'll be honest, sometimes Idon't necessarily often
practice it or even get the timeto because, again, I'm always
on the go.
So that's why I'm talking toyou about this, because I'm
living through it as well,because mindfulness during your
period is about being presentwith your body and what your
body is trying to tell you,whether that's needing rest,
craving warmth or just feeling alittle bit more tender.
(04:25):
It's about tuning in and nottuning out.
So let me start this by sayingyou know, mindfulness on your
period, they absolutely gotogether and go together real
bad, okay?
Because listen, my friend, ourhormones are not static.
They are shifting, they'reevolving, they're whispering to
us every single day of yourcycle, and when we're not aware
(04:45):
of that.
When we're out of sync with ourbodies, we start to experience
physical and emotional chaos.
You know the drill Ins aboutlistening, adjusting, honoring
what you need in the momentinstead of pushing through like
(05:11):
everything is fine when it'sreally not.
And I'll say this from speakingfor myself I've always been the
push through queen.
You know, we're going to pushthrough, we're going to do X, y,
z.
I am no longer subscribing tothat, to that life where I'm
pushing through.
If I can't manage something,I'm going to sit down, ok,
because mindfulness is a way tohonor your body's needs during
(05:32):
the different phases of yourmenstrual cycle.
You know, meditation, breathingand just slowing down helps to
restore that balance, and thathelps not just with the pain but
with your mental attitude aswell.
All right, my friend.
So let's break mindfulness downphase by phase, and I want you
to think about what I'm sayingand just imagine each phase of
(05:54):
your menstrual cycle like it's aseason, and each one invites
you into a different kind ofenergy, a different kind of
mindfulness.
So we're going to start withthe menstrual phase.
I think this is the phase thatmany of us dislike.
So, the menstrual phase, we'regoing to call that your winter
season.
So this is the phase most of usassociate with our period when
(06:16):
our hormone levels are at theirlowest.
So, in translation, you're notlazy, my friend.
If you feel like doingabsolutely nothing right now,
you're syncing with your body'snatural rhythm.
And mindfulness here looks likeletting yourself take a nap
without guilt.
I am not a napper because Iattribute it to me being nosy,
(06:37):
or I'm always undergoing so Idon't voluntarily take a nap.
But during my dimensional phase, you know I'm going to take a
nap without feeling guilty orwithout feeling the pressure of
you know why are you taking anap?
You're not a napper, no.
So mindfulness here in thisphase is letting yourself nap
without guilt, taking anothernap right now.
So mindfulness here in thisphase is letting yourself nap
without guilt, journaling abouthow you're feeling emotionally,
not just physically, you know,reflecting on your own life,
(06:58):
your career, relationships,mental health.
Because let me tell you, duringthis phase, one thing Tanya is
going to do she's going toreflect, she's going to have a
hold.
I'm not going to even go downthat road, but definitely, you
know, reflect it on your lifeand then just practice deep
breathing or meditation, evenfor five minutes, my friend,
even if you can only do a minuteor two, do that.
You'll be surprised.
You know of how much calm, howmuch just center you're able to
(07:18):
be as well, because this isreally a beautiful time to tune
inward and practice gratitudeFor me.
I like to write down all thesethree things that I'm grateful
for, even if I'm either curledup with a heating pad and my cup
of tea, or I'm just leaningbetter on the couch watching TV,
or just being quiet and justcalm, just being still and know
(07:38):
what's happening around me.
Because, again, your periodisn't a punishment, it's a pause
, it's an invitation to rest andreflect.
The next phase is the follicularphase, so we're going to call
that the spring season.
I mean right now, where I'm at,right now, between spring and
winter you know they're having alittle bit of a war here but
the follicular phase is yourspring, and this is when your
(08:01):
energy starts to come back.
You're feeling much clearer,lighter, maybe even a little
adventurous.
Your creativity is going tostart flowing and your body's
like, well, hey, let's moveagain, let's get the ball
rolling, let's get it together,let's go outside, because we're
outside.
That's when your body's goingto start telling you this, and
mindfulness in this phase isabout openness.
(08:21):
So ask yourself, my friend,what do I want to create this
month?
What feels exciting right now?
How can I infuse more joy andcuriosity into my days?
Maybe try a new class.
If you have the privilege totry a new class, or go to that
new I hate that I'm sayingcoffee shop, but go to that new
coffee or tea or cafe shop.
(08:42):
You know a cafe.
Let yourself just be inspiredagain, because this is a
beautiful time to set intentionsand get reacquainted with
desire.
And this is one of my favoritephases on the menstrual cycle
because my creativity, it goescrazy.
It makes me feel back to my oldself.
So I get a lot done during thistime as well, you know, because
(09:02):
you're not just bleeding andrecovering, you are rebirthing.
The next one now is theovulation phase.
So we're going to call yourovulation phase your summer.
Hello, confidence.
Okay, this is when you're mostconfident.
Ovulation is when our verbaland our social centers are
firing.
You might feel extra chatty, me, flirty, extroverted.
(09:24):
This is your time to justconnect, my friend.
We're going to connect, network.
We're going to do it allbecause mindfulness here looks
like being very intentional withyour energy.
Who do I want to be aroundright now?
That's very important.
Which relationships light me up?
How can I be more present withthe people I love?
So, yes, go out, say yes tothat dinner, invite that brunch,
(09:47):
lunch, whatever it is, you know.
Schedule, in my case, thatpodcast interview.
But also be mindful not toovercommit.
Just because you can, and I'mgoing to say this again be
mindful, my friend, during yourovulation phase, your summer
phase, be mindful not toovercommit just because you can.
Okay, this is a time to justshine, but definitely stay
(10:09):
aligned.
So we're going to be friendly,we're going to do it all, but
we're not going to do anythingthat we necessarily cannot live
up to or continue after thatphase.
This is a time to shine but tostay aligned.
And then we have your lutealphase, that's, your autumn slash
fall.
This is one of the mostmisunderstood phase, because
it's the week or so before yourperiod, when your energy start
(10:31):
dipping again and then youremotions start bubbling up.
So you know we talk about oh,you know PMS and these different
things.
You know the emotion starts toget different and it's bubbling
and then the energy level isstarting to dwindle.
But mindfulness here means justbeing unapologetically in tune
with yourself During this phase.
You're going to protect yourpeace.
Protect that peace, my friend.
(10:52):
Okay, nobody is going topenetrate that orbit, especially
during this time.
Say no without a longexplanation.
And that was that was merecently.
I'm like why am I explainingmyself to somebody?
Not necessarily because theyweren't going to understand me.
But no, that's it.
No, full stop, no period.
I don't have to be doing that.
So you definitely know.
Say no without a longexplanation.
(11:13):
Binge your favorite show.
Right now I'm watchingAdolescence on Netflix.
I'm not going to say it's afavorite show, but it's a
limited series that I'm enjoyingthus far as I prepare for that
part of my menstrual phase.
But binge your show, run thatbath, write out your feelings,
and then you also want to justfinish lingering tasks, but give
yourself that space as well.
(11:35):
So this is a powerful time toreflect and release what habits,
relationships or beliefs are nolonger serving you.
Let them go, my friend.
Your body's about to let go ofwhat it no longer needs.
Okay, so just let it go.
Your body is preparing to shed,so can you.
Your body will get ready forjust let people go, so just be.
(11:55):
You know you can do it as well.
So, while your body ispreparing to shed, you can also
do the same thing when it comesto you know habits or
relationships or beliefs thatyou no longer, no longer serve
in you.
And then the next thing I wantto talk about is is this what
period peace looks like?
So often we fight against ourbody.
So many times, my friend, wesee our period as a nuisance, we
(12:16):
view rest as weakness.
But what if we reframed all ofit?
So what if every part of yourcycle had wisdom?
What if honoring our body wasthe beginning of real healing,
not just physical, but emotionaland spiritual too?
And that's the essence ofmindfulness, menstruation.
(12:40):
And no, my friend, you don'thave to be perfect with it.
We're not necessarily strivingfor perfection here.
Some cycles will feel heavier,some will be smooth, but the key
here is awareness.
It's awareness.
So when you know what your bodyis going through, you give
yourself permission to movethrough it with compassion.
When you know what your body isgoing through, you give
yourself permission to movethrough it with compassion,
(13:01):
because that's really and trulygoing to be key in this world,
in this world as a womanexisting in the different cycles
that we experience as well,because sometimes we don't.
We weren't necessarily taughtthis in in primary school,
elementary school or high school.
We weren't necessarily.
These things were not taught tous, we were just out here you
know your senior period, orhere's a pad, or don't get
pregnant.
Some of these things we're justlike no.
(13:22):
And then there've been peoplewho often talk about oh, you
know that girl, she's on herperiod, that's why she's moody,
and there are times when we'llfeel offended as menstruators,
but it but it's like no, yes, Iam on my period, or my menstrual
cycle.
I'm at this phase of mymenstrual cycle.
My energy is going to be oneway, how I'm feeling is going to
be another.
So you definitely just want toensure that you are focusing on
(13:44):
you, because when we talk aboutbody literacy, that's a goal of
mine for us to be body literatewhen it comes to our body, so we
can be in tune with our bodies.
For me and I'll share somebefore I go I'll share some of
my period rituals.
You know, of course it's goingto be tea.
Tea every day, day in, day out.
I grew up in Antigua.
You had a cut on your finger.
(14:06):
You're drinking tea.
You had a little suffering.
So tea is just a part of mylife.
So you know I'm just going tobe drinking my tea, especially
during that two-dimensionalphase, the different phases of
the menstrual cycle.
You know it's not just abouthydration for me, you know, it's
just a moment, usually to pause, like the having a cup of tea
is sacred to me, honestly,because it's a moment for me to
(14:28):
pause, you know, especially when.
You know when I'm drinking thatfever grass or the peppermint
or whatever the case may be.
You know, and if you aresomeone who essentially may have
severe cramps or just havecramping during your period, I
would recommend you really andtruly trying that raspberry leaf
tea, because that helps withcramps, it soothes the mind and
it gives you know it's justgoing to give us a reason to
just be.
(14:49):
Still Like sometimes, no phone,no distraction, just me and my
cup of tea.
Or, in your case, could be acup of coffee, whatever the case
may be.
But you know I'm going gonna bewatching for my tea, okay, me.
When I started working out atthe gym, consistently I would, I
would go to the gym, and nowwe're doing every sort of hard
workout and it doesn't matter ifI was bloated, cramping or even
exhausted.
But now let me tell you, myfriend, I am listening to my
(15:10):
body.
If my body says rest, thattrain is not gonna see me.
If I need to move, I'll stretchor I'll do some sort of yoga or
just take a walk.
Even that, because weunderestimate the importance of
taking a walk, and not justduring our menstrual phases.
I mean, you know the phase ofthe menstrual cycle, but more so
, just some overall health andwellness.
Walking really is key, you know.
(15:31):
So mindful movement is abouthonoring your body, not
punishing it.
And then, lastly, you knowtapping into body literacy.
You know affirming yourself Itrust my body, I honor my cycle,
I give myself permission torest.
So, when it comes to bodyliteracy, this is very big for
me, because learning tounderstand my cycle, how your
cycle is, when you overlate, howI feel before my period, how my
(15:53):
energy shift, has been a gamechanger.
And it will be a game changerfor you as well, because I do
track it all, not obsessivelybut intentionally.
So I do encourage you to trackyourself throughout the
different phases of yourmenstrual cycle.
What are your energy shifting,how does that look?
Because that awareness, ithelps me to plan, prepare and,
most of all, just becompassionate with myself, and
(16:15):
I'm encouraging that to you aswell, my friend.
You know, it's definitely isimportant for us to focus on who
we are, where we are being, intune with our bodies, so that no
one can necessarily tell us ordictate how we're feeling.
There's an explanation as towhy you're feeling the way
you're feeling, because yourperiod can be a time of renewal,
of letting go, like I wouldhave mentioned.
(16:36):
So, whether you're working fulltime, like myself, you're
caregiving, you're studying,running a business or all of the
above, you deserve rest, youdeserve care, you deserve
rituals that remind you that youmatter, my friend.
Ok, you matter, and I hope youcan remember that.
So I want to challenge you tocreate your own mindful period
(17:00):
rituals, what helps you feelgrounded, what brings you
comfort, whether that's sippingtea, lying down with a heating
pad, writing in your journal,listening to an audiobook or
reading a book, or just sayingno to something that doesn't
serve.
You Lean into that, my friend,and if you haven't read the
article yet, I will.
That was from like three yearsago, but I'll put the link in
the show notes as well for thatarticle that inspired this
(17:24):
episode.
So your assignment for this weekyes, we have an assignment is
to pick one phase of your cycleto be more mindful in.
I'm not telling you to go andbe mindful throughout the four
phases, just pick one of your.
You know, let's pick one of thephases of your cycle to be more
mindful and see where does thatlead.
You know, whether it'sjournaling through your period
or setting a goal duringovulation or saying no during
(17:45):
your luteal phase, just chooseone thing, my friend, and let
that be your ritual as well.
Let's keep the conversationgoing.
Let me know what you think.
I would expect for us to haveour homework here in the tea
tasting room next week.
Until next time, stay whole,stay grounded and sip slow.
My friend, I look forward toseeing you back in the tea
tasting room next week.
Thank you for joining me foranother episode of Tea with
(18:09):
Tanya.
If you liked this episode, besure to share it with a friend.
Don't forget to follow onInstagram at Tea with Tanya
podcast.
Be sure to subscribe to theweekly Tea Talk newsletter and,
of course, rate on Apple orSpotify and subscribe wherever
you listen.
See you next time.
I love you for listening.
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