How To Use Rituals For A Better Menstrual Cycle
The key to unlocking more joy, better health, and less stress? Daily rituals. Along with supporting your mental, physical, and spiritual well-being, rituals also champion balanced hormones. That’s right! Without realizing it, your routine habits—and intentions—are either helping or hindering your hormones. In today’s article, we’re diving into what rituals are, why they’re important for your overall health, and how you can weave personalized menstrual cycle rituals into your life. Say hello to better energy, improved self-worth, and a deeper trust in your body.
Rituals For Ordinary Days
Interestingly, many of us don’t engage with rituals until we’re in the thick of adulthood. However, that doesn’t mean they weren’t present during childhood. Looking back on your formative years, you may realize that tiny rituals were actually rooted in your daily routine. In other words, the rituals of your early years weren’t saved for precious ceremonies or seemingly monumental moments. Rather, rituals were woven into the fabric of your most ordinary days: the way your grandparent prepared a loving meal, the smell of your mother’s coffee, or a weekly vase of fresh flowers on the kitchen table.
What Is A Ritual?
When you think of rituals, what comes to mind? A sacred experience or religious rite of passage? Tiny altars and enchanting, dedicated spaces? While—yes—these are forms of rituals, rituals are much more nuanced (and equally simple) than this. Ultimately, rituals are what you make them. They’re about building experiences, habits, and actions out of the ordinary. They’re about pulling threads of magnificence from everyday life. They’re meant to serve as a daily reminder to be present, cultivate inspiration, and add personal significance to your work, home, and overall well–being.
3 Components For Building Rituals
Before we dive into specific rituals for each phase of your menstrual cycle, let’s take a step back. Rituals are all about practice and consistency. As mentioned, it’s highly likely you already implement them. Be it the weekly repetition of watering your plants, the process of brewing your morning coffee, or the way you unload your dishwasher, these are all rituals in their own right.
All of that said, there are three components for building rituals: intention, frame of mind, and presence.
1. intention
What are you trying to glean from the ritual? Is it to bring peace, energy, or breathing space? Setting an intention will help guide the ritual’s process.
2. frame of mind
Second, consider your frame of mind. Rituals allow us to see through a new lens. They help train our eyes to see a ritual at any given moment. There is beauty all around.
3. presence
Last but not least, presence. Engaging in rituals is an opportunity to slow down and bring greater awareness to what holds meaning for us. In turn, rituals encourage us to come back to the present moment.
How Can We Build Rituals Into Our Daily Lives?
For most of us, the thought of adding yet another activity to our day feels overwhelming. I get it. Instead, begin the process of creating rituals by simply writing down the things in your day that you already do— consistently. For example, making your bed, brushing your teeth, greeting your loved ones, sitting down at your computer, etc. Next, consider how you can add a layer to that activity or daily practice. In turn, you’ll a ritual around it.
Master each phase of your cycle
With an understanding of rituals under your belt, let’s dive into specific rituals to support your menstrual cycle. As mentioned, they have the power to help balance your hormones by lowering stress and adding nourishment to your life. Broken down into sections, the menstrual cycle has four distinct phases:
Menstrual
The beginning of your cycle, this phase lasts 3-7 days (possibly, longer). Estrogen and progesterone are low. The lining of the uterus sheds, causing bleeding. Akin to winter, this phase is synonymous with hibernation and rest.
Follicular
This overlaps with the menstruation phase and lasts approximately 16 days. Estrogen and progesterone are on the rise. Akin to spring, this phase is synonymous with increased energy and blooming after hibernation.
Ovulatory
Typically the shortest phase in the menstrual cycle, estrogen peaks during ovulation (over the course of 2-3 days). This is your most fertile time. Akin to summer, this phase is synonymous with passion, creativity, and socializing.
Luteal
The final phase of the menstrual cycle is 12-14 days. Estrogen and progesterone levels are high. If an egg isn’t fertilized, hormone levels decrease and the menstrual cycle starts again. Akin to fall, this phase is synonymous with slowing down and grounding.
Specific Rituals For Each Phase Of The Menstrual Cycle
Knowing that each phase is linked to the seasons, you can draw inspiration from nature. Think of these as phase-specific rituals to support your hormonal fluctuations, mental well-being, and physical health throughout your cycle.
Menstruation phase
Meditation: Incorporate meditation into your routine during menstruation. Find a quiet space, close your eyes, and listen to this menstrual cycle meditation.
Gentle movement or yoga: Engage in gentle movement or yoga practices that honor your body’s needs during menstruation. Focus on stretches, restorative poses, or slow flows that help ease any physical discomfort you may experience.
Herbal teas: Brew herbal teas known for their calming properties, such as chamomile, red raspberry leaf, and ginger.
Follicular phase
Setting intentions: At the beginning of your follicular phase, take some time to set intentions for the second half of your menstrual cycle. Reflect on what you want to manifest, accomplish, or focus on during this phase. Write down your intentions in a journal or create a vision board to visually represent your goals and desires.
Nature connection: Spend time connecting with nature during your follicular phase. Take walks in the park, go hiking, or simply sit outside in a natural setting. Use this time to ground yourself, breathe in fresh air, and appreciate the beauty of the natural world. Buy yourself a fresh bouquet of flowers!
Movement and invigoration: The follicular phase is often associated with increased energy levels. Take advantage of this by engaging in invigorating physical activities. Try a new workout routine, go for a run, dance, or practice dynamic yoga flows. Moving your body in a way that feels good can help you tap into your vitality.
Ovulary phase
Celebration of fertility: The ovulatory phase is the time of peak fertility. If you’re trying to conceive, embrace and celebrate your body’s ability to create life. Consider reading A Cosmic Bond to connect with your spirit babies!
Connection with community: The ovulatory phase is associated with heightened social and communicative energy. Take this opportunity to connect with your community. Arrange a gathering with friends, organize a dinner party, or plan a meaningful activity together. Share your experiences, dreams, and goals, and feel the power of connection and support.
Sensuality and self-expression: The ovulatory phase often brings about a heightened sense of sensuality and confidence. Embrace your femininity and self-expression through rituals that honor your body and its desires. Consider engaging in activities like dancing, dressing up in clothing that makes you feel beautiful, or practicing sensual movement or yoga. Allow yourself to feel fully present and embrace your sensual nature.
Luteal phase
Nurture and self-care: The luteal phase is a time of introspection and preparation for the next cycle. Prioritize self-care and nurturing activities during this phase. Set aside time for relaxation, like a warm bath with calming essential oils. This is a time to replenish your energy and provide yourself with the care you need.
Reflection and release: The luteal phase is often associated with introspection. Create a ritual of reflection and release to let go of any emotions or thoughts that no longer serve you. Journal about your experiences, express your emotions through writing or art, or even engage in a releasing ceremony. This ritual can help you create space for new beginnings and emotional clarity.
Nourishing foods: The luteal phase is a time when your body requires extra nourishment and support. Focus on incorporating nutrient-dense foods into your diet, such as healthy fats, high-quality protein, nuts, and starchy vegetables.
Images courtesy of Unsplash. This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
