As women we face a multitude of significant life changes and challenges. From empty nests as children leave for college to dealing with the loss of parents, shifting careers, or going through a divorce, this phase can be a rollercoaster of emotions and transitions. Additionally, the challenges of perimenopause and menopause add another layer to this transformative period of life. While it's natural to feel overwhelmed, there's a powerful tool that can help us navigate these turbulent waters: the art of being present.
The Power of Being Present
Being present means fully immersing ourselves in the current moment, acknowledging our feelings and surroundings without judgment. It's about living mindfully and authentically, without seeking to escape or numb out from discomfort. The benefits of practicing presence are profound, particularly when facing tough emotions and major life changes, along with the challenges of perimenopause and menopause:
1. Breathwork for Emotional Regulation
Perimenopause and menopause can bring hormonal fluctuations that affect mood and emotions. Breathwork becomes even more critical during this time to help regulate your nervous system and reduce stress. When life's challenges and hormonal changes feel overwhelming, taking slow, deep breaths can help anchor you in the present, allowing you to process difficult emotions with clarity.
2. Navigating Physical and Emotional Changes
Menopause often brings with it physical changes, such as hot flashes, sleep disturbances, and changes in body composition. Embracing these changes with presence allows you to adapt and find strategies to manage them effectively. In addition to physical changes, the emotional ups and downs can be significant. Being present during these times allows you to fully acknowledge and manage your feelings, helping you find inner strength.
3. Finding Joy Amidst Challenges
One of the remarkable aspects of being present is that it enables us to experience joy and sadness simultaneously. Life is a blend of light and shadow, and both coexist. Amidst the challenges of midlife and menopause, take time to notice the small, beautiful moments that bring you joy – a colorful sunset, a heartfelt conversation, or even the taste of your favorite meal. Joy can be a source of strength during challenging times, and it can be even more vital as you navigate menopausal changes.
4. Healing Through Presence
Numbing out or avoiding difficult emotions may provide temporary relief, but it doesn't facilitate true healing. Being present, on the other hand, allows you to process, learn, and grow. When we are present with our feelings and emotions we allow them space to move through us vs. pushing tough emotions away allowing them to manifest into body aches and pains, tension or worse. By confronting your emotions, midlife challenges, and the changes brought by menopause head-on, you gain the resilience and wisdom to navigate future obstacles.
Practical Steps to Cultivate Presence
Mindful Breathing: Incorporate deep breathing exercises into your daily routine. Pause and take a few slow, intentional breaths whenever you're feeling overwhelmed, especially during menopausal symptoms.
Daily Gratitude: Start or end your day by acknowledging the things you're grateful for, including the strength you've developed in navigating midlife and menopause.
Mindful Movement: Engage in activities that ground you in the present, such as yoga, meditation, or nature walks, which can also help manage menopausal symptoms.
Connect with Others: Share your feelings with friends, family, or support groups. Connecting with others can provide a sense of belonging and understanding during tough times and menopausal experiences.
Seek Professional Help: If you find that processing emotions, midlife challenges, and the complexities of menopause are too difficult, don't hesitate to seek the support of a therapist or counselor who understands both the emotional and physical aspects of this life stage.
Remember that midlife challenges and the changes associated with perimenopause and menopause, while often challenging, can also be transformative. By embracing the present, you can find strength, healing, and even joy amidst the difficulties. Life's ups and downs are part of the beautiful journey. Embrace it, and you'll discover that you possess the resilience to thrive through it all.