What is Mindfulness In Midlife?

The demands of midlife including work responsibilities, aging parents, and family obligations, can leave many women reacting to life without noticing what they are experiencing. The menopause transition is also a time of identity shifts, changing roles, and declining hormones.  Together, these changes can feel overwhelming and exhausting.

Mindfulness is the practice of noticing thoughts and emotions in the present moment without judgment and without immediately reacting to them.  It does not necessarily mean clearing the mind and assuming lotus pose in the middle of a work meeting!  It involves intentionally paying attention and bringing awareness to the moment. Mindfulness may be particularly helpful during the menopause transition years because stress, anxiety, self-doubt, and brain fog can contribute to a cycle of self-criticism. By increasing awareness of what is happening in the moment, mindfulness may interrupt that cycle.

A reactive thought might be "I'm a mess and I'm falling apart”, whereas a mindful thought might be, "This morning didn't go well because…”  Taking the time to notice what is happening creates a space between an experience and a reaction. In that space, emotions are acknowledged, thoughts examined, and responses can become more intentional and controlled. Mindfulness can also involve noticing physical signs of stress such as shoulder tension when someone says something annoying. Being able to notice and make an adjustment may prevent pushing through exhaustion or saying something that we later regret.

Pause Reflection:

• What am I noticing about myself today?

• Have I been pushing emotions aside? If so, what are they?

• Is my body trying to tell me to slow down?

• What patterns do I notice before I react negatively?

If we can give ourselves the ability to create a space between a feeling and a reaction, rather than trying to create a different scenario, we may become more aware of our emotions and physical responses. Many times, awareness is the first step toward meaningful change.