The Menstruation Phase (Inner Winter): A Guide to Embracing Rest, Renewal, and Self-Care

Welcome to the first part of our 4-part series on the menstrual cycle! Each phase of your cycle has its own unique energy, needs, and opportunities. By understanding and syncing your life with these natural rhythms, you can unlock better physical, mental, and emotional well-being. Whether it’s boosting productivity, enhancing self-care, or simply feeling more aligned with your body, living cyclically can transform the way you navigate life.

In this series, we’ll take a deep dive into each phase of the menstrual cycle, beginning with the Menstruation Phase (Inner Winter). We’ll explore what’s happening inside your body, how to align with your cycle, and the best self-care practices to support yourself through each phase. Let’s start with the beginning of the cycle—your Inner Winter—and explore how embracing rest and renewal can set the tone for a balanced, productive and beautiful month and cycle ahead.

The Menstruation Phase (Inner Winter): A Guide to Embracing Rest, Renewal, and Self-Care

The menstrual cycle is more than just a physical process—it’s a powerful guide for understanding your body, emotions, and energy. In this blog post, we’ll dive deep into the menstruation phase, also known as your Inner Winter, exploring what happens to your mind, body, and hormones, and offering tips to align with this phase. Let’s break it down.

What Happens During the Menstruation Phase?

Mind & Emotions
During your Inner Winter, you might notice a natural pull to retreat inward. Energy levels tend to drop, and you may feel more reflective or even introverted. This is a time when your body and mind are asking for rest and introspection. The high-energy demands of earlier phases fade, giving way to a quieter, more introspective mood.

Body
Physically, the body is shedding the uterine lining, which is your actual period. As hormone levels (particularly oestrogen and progesterone) drop, you might feel fatigued, bloated, or experience cramps. While this might sound challenging, it’s also a signal that your body is resetting itself—preparing for the new cycle ahead.

Hormones
During menstruation, both oestrogen and progesterone are at their lowest. Without these hormones driving energy or mood, it’s common to feel more tired, less focused, and a bit foggy. It’s a time for rest and renewal.

Menstruation Cycle Characteristics

• Energy: Low, with a focus on inward reflection.
• Focus: Mental clarity might dip, but intuition and insights often rise.
• Social Life: You may feel more withdrawn, needing quiet time.
• Exercise: Gentle, restorative practices like yoga, stretching, or light walks are ideal.
• Diet: Nourishing, warm foods that support your body’s energy stores are helpful—think soups, stews, and iron-rich foods like leafy greens and lentils.

How to Align with Your Inner Winter

Your Inner Winter is a phase to honour rest. Just as nature slows down in winter, so should you. Here are some ways to align with this phase:

1. Embrace Rest: Give yourself permission to rest more. This might mean reducing your social commitments or taking breaks throughout the day.
2. Reflect & Release: This is the perfect time to journal, meditate, or reflect on what’s no longer serving you. As your body sheds its lining, consider what you can let go of mentally and emotionally.
3. Reduce Pressure: Don’t push yourself to perform at high levels. Tasks requiring intense focus or creativity may feel harder during this time, so it’s okay to take things slower.
4. Prioritise Sleep: Your body is doing a lot of internal work, even if it doesn’t seem like it. Prioritise rest and sleep to give your body the space it needs to reset.

Self-Care Tips for Your Inner Winter

• Warm Baths: A soothing bath with mineral-rich salts can ease tension and cramps. Bonus points if you add a few drops of essential oils like Lavender or Clary Sage.
• Nourishing Foods: Eat warm, nourishing foods like root vegetables, bone broth, and iron-rich leafy greens to support your body’s needs.
• Gentle Movement: If you feel up for it, gentle yoga or stretching can help release tension in the body without depleting your energy.
• Journaling: Use this time to write down any thoughts, emotions, or realisations that come up. Inner Winter is a time of deep insight.
• Cosy Up: This is your permission to grab a blanket, light a candle, and cosy up with your favourite book or show.

Final Thoughts

Your Inner Winter is a time for honouring your body’s need for rest and renewal. By tuning into your natural rhythms and aligning your lifestyle with this phase, you can find more peace, balance, and energy throughout the rest of your cycle. Stay tuned for the next part of this series, where we’ll explore the Follicular Phase (Inner Spring) and how to harness its fresh, vibrant energy.