Cultivating Presence: Enhancing Our Lived Experience Through Menopause and Beyond
Menopause is a time of deep physical and emotional change that can often feel disorientating and lead to us feel disconnected from ourselves. Yet within this transition lies an invitation: to slow down, to turn towards ourselves and to reconnect with the body’s innate wisdom. From a Somatic Coaching perspective, the key to navigating this period with grace and authenticity lies in the power of presence.
Being in the Moment
Presence is the practice of being fully here, right now, rather than caught up in the past or reaching for the future. When we allow ourselves to be in the moment, we can appreciate exactly where we are, how we are feeling and begin to understand what we truly need. This simple but profound act can transform how we experience menopause and the years that follow.
In today’s technologically-attuned world, it’s very easy to stay busy and distracted, avoiding the discomfort that often gets stirred-up inside us. Yet, when we pause long enough to notice what is happening in our bodies and our minds, we gain access to a deeper truth. Presence allows us to listen inwardly and respond with compassion, rather than react out of habit or fear.
Image: Ladislav Stercell
Feeling Our Emotions
One of the greatest challenges during menopause is the surge of emotion that can accompany our hormonal shifts. Irritability, sadness, frustration and even grief can surface unexpectedly and not always at convenient times. Rather than pushing these feelings away or numbing them with distractions, Somatic Coaching invites us to feel them fully.
Our emotions are not the enemy. They are messengers, guiding us towards what needs attention and care. Unpleasant emotions, in particular, often point to unmet needs or unresolved experiences. By meeting them with curiosity rather than resistance, we can begin to understand what they are asking of us. This might mean resting more, setting clearer boundaries, expressing ourselves more honestly or seeking support.
Cultivating Presence and Somatic Awareness
Developing somatic awareness, which is the ability to sense and interpret the body’s signals, helps us stay grounded and connected through all of life’s transitions. Here are a few ways to begin:
Pause and breathe – Take a few moments each day to notice your breath. Feel it move through your body, the sensation of it, the change in temperature as it moves in and out of your nose. Let this awareness anchor you in the present moment.
Check in with your body – Throughout the day, ask yourself: What am I feeling right now? Where do I sense that in my body? Notice any areas of tension, warmth or other sensations. If you notice any tension try just giving that area some loving touch by placing a hand there gently.
Move with awareness – Gentle mindful-movement practices such as walking, yoga or stretching can help release stored tension and bring you back into your body. Practice moving with more purpose as you go about your day, staying conscious of how you are sitting, standing or walking.
Allow your emotions – When a strong feeling arises, practice pausing before you react. If you need some space or time before you respond, try asking for it. Name what you feel, notice where you feel it in your body and allow it space. Notice what unfolds when you stay with the sensation rather than trying to fix it.
Create moments of stillness – Set aside quiet time each day to simply be. This can be as simple as sitting with a cup of tea, feeling the warmth in your hands and allowing yourself to just breathe. If you notice your mind going off into thinking-mode then gently bring yourself back to the moment.
Image: Kelly Sikkema
The Power of Professional Support
While personal practice is invaluable and ideally a daily habit, working with a Somatic Coach or therapist can deepen your journey. A skilled professional provides a safe, non-judgemental space where you can explore your experiences with guidance and care. Together, you can uncover patterns held in the body, release old emotional tension and reconnect with your sense of vitality and purpose.
A Final Thought
As I always say, menopause is not an ending but a transformation, a passage that can take us into greater wisdom, freedom and authenticity. Through consciously cultivating presence in our daily lives, we can move beyond simply coping to creating more meaning, purpose and joy in our lives. When we meet ourselves and our emotional complexity with curiosity and compassion, we open the door to a richer, more embodied experience of life.