1.Pause and reflect
So, where do we begin?
We begin with you. You are unique, and your experience of midlife is entirely your own.
Whilst many of the emotional and physical changes may feel familiar or shared, the way you experience them - and the timing of them - is unique to you. This is a space for you to explore where you are right now, without judgement or expectation.
Each theme contains a `Practices’ section. You don’t need to complete every practice. Simply choose one or two that feel right for your (or come up with your own). Also, is a space for reflection, again, simply use to make yourself become more aware of your body and your emotions - they are your prompts to begin the process.
Practices
1. Before you begin your day, stand outside, barefoot on the cold ground or grass (or if you can in a bowl of cold rainwater from the water butt) and take 5 slow, deep breaths. How does your body feel? How did you feel 15 minutes later? What does if feel like to pull a cosy pair of socks afterwards?
2.Take your morning tea or coffee outside - wander around the garden or sit quietly - how are you feeling as you begin the day? Are you rushed, calm, tired? What did it feel like to be outside instead of being inside with all the usual distractions?
3.Create a small pocket of quiet and stillness - perhaps after your morning shower -and just sit quietly. No phone, no distractions, no radio or TV. Do you find this easy or uncomfortable? Does your mind feel busy or quiet? What emotions are you feeling?
4.Before you get out of bed, lie quietly - don’t be tempted to look at your phone first - and reflect on the day before you - without judgement. When do you feel most like yourself? When do you feel stretched or disconnected? What feels supportive?
This practice promotes stillness allowing you to become aware of yourself and your emotions. How frequently do you take the time to do this? Why not consider setting aside a few moments each day for stillness?
Reflection
This space is an opportunity to reflect more deeply. It’s an invitation to really pause, step back, breathe and reconnect with yourself.
Midlife can bring so many shifts - hormonal, emotional, physical and even spiritual. When you feel ready, begin to reflect on where you are right now. Use one or two words that really resonate with you. This is your starting point. A place of awareness, honesty and self-compassion. You don’t need to have everything figured out. You simply need to begin.
Which changes feel most relevant for you right now?
Hormonal changes
Emotional changes
Physical changes
Spiritual changes
Other
How long have you been aware of these shifts?
Hormonal
Emotional
Physical
Spiritual
Other
What feels most challenging at this moment in time?
Hormonal
Emotional
Physical
Spiritual
Other
What do I feel I need more of right now?
Hormonal
Emotional
Physical
Spiritual
Other
There are no right or wrong answers - just allow yourself the opportunity to begin listening to you.
FACT
Peri-menopause, menopause and post-menopause happen over time - years in fact - and looks different for every woman. There are 3 key stages:
Peri-menopause is the phase leading up to menopause. Hormone levels - particularly oestrogen - begin to fluctuate. This can lead to a number of changes in your body - irregular periods, mood shifts, sleep disturbances, increased sensitivity to stress and anxiety.
Menopause is defined as the point at which you have not had a menstrual period for 12 consecutive months. At this stage , oestrogen levels have declined significantly, and symptoms may still be present. Menopause is a natural transition, most commonly occurring
Post-menopause is the stage after menopause. Hormones settle at a lower level and while symptoms ease, others - such as vaginal dryness, fatigues or emotional changes may continue and need ongoing support.
Reflection
Take a moment to consider your own experiences with body awareness. How often do you notice physical sensations throughout your day. How might increased bodily awareness impact your daily life and interventions.
Body Scan
Let's explore a simple body scan to help you connect with your physical sensations. This practice can raise self awareness and provide valuable insights
Find a comfortable seated position and close your eyes.
Take a few deep breaths, relaxing on each exhale.
Starting with your feet, bring your focus to any sensations you notice - are they warm, cold, tingly?Slowly bring your attention up through your legs, hips, abdomen, chest, arms and head.
At each area, pauuse and notice and sensations.
If you find any areas of tension, breathe into them gently.
After scanning your whole body, take time to notice how you feel generally.
When you are ready, open your eyes and return your awareness to the room
Aromatherapy support #1
You may like to introduce simple aromatherapy into your daily life to support you during this time, but a gentle reminder that essential oils are powerful and should always be used with care. If you have any medical conditions or are unaware what is right for you, it’s always best to seek individual advice before use.
Always dilute oils before applying directly to skin - using carrier oils such as grapeseed, wheatgerm, sunflower, rosehip - with a maximum dilution of 6 drops in total of essential oil to 20ml of carrier oil. Keep away from eyes, children and pets. Less is more!
We going to begin gently. I believe you are drawn to the essential oils your body needs and sometimes you may be drawn to different oils on different days.
Lavender - is one of the most gentle and supportive essential oils and is often used to calm the nervous system and ease feelings of overwhelm. Its useful to use at this stage, where you are beginning to reconnect with yourself - lavender can help crease a sense of safety, rest and emotional balance.