Free Guided Meditation Podcast for Women: 30 Practices on Spotify
You're at the bus stop, or ten minutes into the morning walk, earphones already in. Your thumb scrolls past the news podcast you feel you should listen to, and the series you started months ago and never finished. Nothing in that queue is for you, exactly.
What if the next episode was five minutes long, and made for the way you actually feel today?
In short: MySakhi Meditation, Sleep & Wellness for Women is a free guided meditation podcast for women in perimenopause and menopause. All 30 English MySakhi guided practices are episodes, each made for a specific symptom or feeling, and most take about 5 minutes or less. It's on Spotify, Apple Podcasts, Pocket Casts and Amazon Music, inside the podcast app you already use.
What is the MySakhi meditation podcast?
It's the full set of 30 English MySakhi guided practices, published as podcast episodes. Each one meets a particular moment: anxiety, a hot flush rising, waking from a night sweat, brain fog, rage, grief, a night when sleep won't come. A calm voice guides you, with soft music underneath.
There's no course to complete and no order to follow. You choose the episode that matches the moment, press play, and you're done in a few minutes.
अपने लिए पाँच मिनट. Five minutes for yourself. That's all each episode asks.
Why listen as a podcast?
Because the hardest part of any practice is starting, and you already open your podcast app every day.
Not this: one more app to download, learn and remember. This instead: the app that's already on your home screen, already connected to your earphones and your car.
Podcast apps let you follow a show, line up episodes and keep them ready, so when the hard moment comes, there's no searching. You just press play.
A podcast also feels private. Nobody at the bus stop knows you're listening to a practice for rage or brain fog. To anyone watching, you're just a woman with her earphones in. For many women, that small privacy makes it much easier to begin.
The practices are the same ones you'll find in the MySakhi app. The app adds daily symptom and mood check-ins, and Sakhi, who can suggest which practice to try. The podcast is simply the easiest door in.
Which episode should you start with?
Pick the line that sounds most like you right now. These are the practice titles, so look for them in the show.
- Anxious, chest tight: I Am Here, about 4 minutes
- Thoughts racing: One Breath. Right Now., about 9 minutes
- A hot flush rising: Cool River Running Through You, about 3 minutes
- Just woken by a night sweat: After the Wave, about 5 minutes
- Lying awake: Let Sleep Find You, about 10 minutes
- Foggy, can't find words: The Fog Will Lift, about 3 minutes
- Dreading the day: Before the Day Begins, about 3 minutes
- Running on empty: Permission to Rest Completely, about 5 minutes
- Angry and don't know why: A Safe Place for Your Fire, about 5 minutes
- Everything is too loud: When Everything Is Too Loud, about 3 minutes
If you only try one, start with I Am Here. It's a short grounding practice for when anxiety arrives out of nowhere.
And for the nights your mind won't stop, One Breath. Right Now. takes a little longer and brings you back to one breath at a time.
But what if you're not the meditating type?
Good. These weren't made for women who already meditate. They were made for women who are tired, sceptical and slightly worried about doing it wrong.
You don't need to sit cross-legged. You need five minutes and a pair of earphones. You can listen in a parked car, on the edge of the bed, or in the bathroom with the door locked. You can't do this wrong. If your mind wanders forty times, coming back forty times is the practice.
And short really can be enough. In a 2023 Stanford study, 5 minutes a day of cyclic sighing (two inhales through the nose, one long exhale through the mouth) for a month improved mood and lowered breathing rate. Slow breathing at about 6 breaths a minute is linked with calmer heart-rate patterns and the body's "rest and digest" response. What happens when you breathe for 5 minutes explains more, and the beginner's guide to meditation in menopause is a gentle place to start.
It's okay to start with one episode a week. It's okay to listen to the same one every day for a month. This counts.
How do you fit it into a real day?
A few ideas from ordinary days:
- Follow the show and line up three episodes: one for mornings, one for nights, one for the moment of heat or panic.
- Play one in the car before you walk into the house.
- Use the 3-minute ones between meetings or while the kettle boils.
- Keep a sleep episode ready by the bed, so you don't have to scroll at 2am.
For more ideas, see the 5-minute practice for a busy day.
These practices are support, not treatment. If symptoms are affecting your sleep, work or mood, talk to your doctor as well.
Where can you listen for free?
Search MySakhi Meditation, Sleep & Wellness for Women, or go straight to it:
- Spotify
- Apple Podcasts
- Pocket Casts
- Amazon Music: search MySakhi
It's one of three MySakhi shows. For honest conversation, there's Permission to Breathe, with Nandita and Sakhi. For bedtime, there's MySakhi Sleep Stories.
MySakhi is a free app for women in perimenopause and menopause, with short guided breathing practices, sleep stories, calming 432Hz music and Sakhi, an AI companion who suggests what might help tonight. You can also play every English practice in the MySakhi library, and Hindi guided practices are free at mysakhi.life/hi.
Which moment in your day needs five minutes the most? Follow the show on Spotify and start your first moment there.
5 minutes. No mat. No mantra. Just you.
Questions women ask
Is there a free guided meditation podcast for women in menopause?+
Yes. MySakhi Meditation, Sleep & Wellness for Women is free on Spotify, Apple Podcasts, Pocket Casts and Amazon Music, with 30 guided practices for perimenopause and menopause.
How long are the MySakhi meditation podcast episodes?+
Most are about 5 minutes or less. A few, like Let Sleep Find You, run around 10 minutes for nights when you need more time.
Do I need meditation experience to use a guided meditation podcast?+
No. A calm voice guides every step. You can listen in bed, in the car or at your desk, and you can't do it wrong.
What is the difference between the MySakhi podcasts?+
MySakhi Meditation, Sleep & Wellness for Women has the guided practices. MySakhi Permission to Breathe is a conversation between Nandita and Sakhi. MySakhi Sleep Stories has slow stories for bedtime.
Listen free, wherever you are