The journey through each of the stages of Menopause is often filled with a mix of uncertainty and strong emotions as you navigate the changes happening in your body alongside your worries about how your life will look post-menopause. From shifting hormones to evolving identities, many women find themselves feeling a little lost navigating this unfamiliar territory.
Journaling is a powerful tool that can offer clarity, comfort, and connection during this life transition. It’s more than just writing down thoughts—it’s a space where you can truly listen to yourself. A space for you to record how you are feeling, what supports your symptoms and what makes them worse, a place for you to explore your feelings and uncertainties at this time of transition, a place to help unpick your journey to unlock the gold.
Journaling forms a core part of our Flow into Second Spring Self-Paced Menopause Yoga Classes here at Sunflower Yoga. You can read more about these classes in this article.
I’ve have an on and off relationship with journaling myself as I navigate my own Perimenopause. I’m onboard with the mental health benefits of it and I loved writing diaries as a child and teenager, but I think the fear of it being discovered by another has been holding me back. Also the thought that I have to be consistent at it every day has set me up for feelings of failure about it.
When I do commit to a few minutes journaling before or after my yoga practice it has been helping me to unpick my own thoughts and feelings about how I am doing on this journey and how I want my menopause or Second Spring as I like to call it now to look. I am feeling more content now that I do not have to do this every day and realise that my handwriting is so untidy that even if somebody did stumble across it then they probably wouldn’t be able to read it anyway!
SIGN UP to our Newsletter Here and I’ll send you a FREE 10 Page Booklet + Video Practices “Yoga, breath & mindful rituals to support your menopause journey”Benefits of Journaling for Menopause
Whether you spend 2 minutes or 2 hours there are many benefits to be gained from spending time journaling before or after your menopause yoga practice.
1. Emotional Release and Clarity
During menopause, it’s common to experience emotional waves—grief, irritability, anxiety, even moments of elation. Journaling offers a private, judgment-free space to express these feelings. Putting emotions into words can help you process what you’re going through and prevent overwhelm. Over time, you may begin to notice patterns and deeper truths emerging from your reflections.
2. Tracking Symptoms and Shifts
Hot flashes, sleep changes, brain fog, or mood swings—keeping track of your symptoms can be incredibly helpful. Journaling allows you to observe how your body responds to certain foods, activities, or stressors. You might begin to see what supports your well-being and what doesn’t, empowering you to make more informed, compassionate choices.
3. Connecting With Inner Wisdom
Menopause often marks the beginning of a powerful spiritual awakening. As your outer roles shift, you may begin to hear the quiet whispers of your soul more clearly. Journaling invites you to tune into that inner guidance. Writing about your dreams, insights, and intuitive nudges can deepen your connection to the wise woman within.
4. Reclaiming Your Story
Journaling gives you the chance to rewrite your narrative around aging and womanhood. Instead of absorbing society’s messages about menopause being something to “fix” or fear, you can explore what this transition means for you. What are you releasing? What are you stepping into? Who are you becoming?
5. Creating a Ritual of Self-Care
Even just ten minutes with your journal can become a daily act of devotion. Light a candle, pour a cup of tea, and let your pen move. Journaling can become a sacred pause in your day—a time to check in with your body, your heart, and your spirit. It’s a beautiful way to cultivate presence and self-love.
Getting Started: Simple Journal Prompts for Menopause
Don’t know where to start? Start with these prompts or free write and just see what comes up for you as you put pen to paper.
✨ What does my body need from me right now?
✨ What emotions are asking to be acknowledged today?
✨ What am I ready to release in this season of life?
✨ How am I evolving as a woman, and what wisdom am I gaining?
Menopause is not the end of your vitality—it’s a portal into your power. Journaling can be your compass as you move through this threshold, helping you navigate with greater awareness, grace, and authenticity.
How to Combine Journaling with Your Yoga Practice
Yoga and journaling are both beautiful tools for self-discovery, healing, and embodiment. When combined, they create a deeply supportive ritual that helps you tune in to your inner world—physically, emotionally, and spiritually.
Especially during menopause, this pairing can offer profound clarity and comfort. This is why we include new journaling prompts during each of the 8 weeks on our Flow into Second Spring Self-paced Menopause Yoga Course.
Here’s how you can integrate journaling into your yoga practice:
Before stepping onto the mat, take a few quiet moments with your journal. You might write about:
- How you’re feeling today—physically and emotionally
- What you need from your practice (gentleness, strength, release, grounding)
- An intention or word to carry through the session (e.g., soften, trust, release)
✨ Prompt: “Today, I invite in…” or “My body is asking for…”
Once you’ve finished your yoga flow or Yoga Nidra, your body and nervous system are in a more receptive state. This is the perfect time to journal again—your insights tend to come more freely and intuitively.
You might write about:
- What emotions or memories surfaced during the practice
- How your body feels now compared to before
- Any messages, images, or sensations that stood out
✨ Prompt: “After moving and breathing, I feel…” or “Something I discovered on the mat today was…”
SIGN UP to our Newsletter Here and I’ll send you a FREE Flow into Second Spring Menopause Yoga Class Sample + 10 Page BookletJournaling for Menopause Support
As you move through the stages of menopause, this journaling-yoga combo can help you:
- Track and tend to the changes in your body with compassion
- Release emotional tension and make space for new insight
- Connect with your inner wise woman—the deeper self emerging within
This is a sacred time. Your journal and your mat can be two trusted allies walking beside you.
Get started with practicing Menopause Yoga over on my YouTube Channel Sunflower Yoga. The practice below in a gentle, somatic practice to help you carve out time and space to connect back to yourself.
You might also like: