Welcome,
This meditation invites you to gently meet the different parts of yourself that may be around and activated during midlife and heading into menopause,
What some people have termed the second spring.
Things that might be present for you could be the parts that long for vitality and your youth,
Parts that push you harder as you feel like you're not doing enough or doing what you used to do.
Parts that might carry guilt,
Shame or regret and maybe even parts that are wondering about the future,
Parts that feel older and maybe wiser.
You don't need to change anything about yourself here,
We are just simply creating a space to notice,
To listen and to bring compassion to all that arises within you around this time.
So I invite you to find a comfortable position,
Could be seated or lying down.
Maybe if you're in front of a computer a lot,
Then find a different position to be in.
Or maybe you want to go outside and ground yourself in the grass.
As you are here,
Allow your hands to rest softly.
Notice if your jaw is clenched or relaxed.
Notice what your shoulders are doing and do a quick scan of your body with each breath you take and notice how you're feeling.
As you take some slower and deeper breaths,
Feel the weight of your body supported by whatever is beneath you.
Notice the contact with the floor,
The chair,
The bed,
Whatever is holding you.
Notice what is beneath you is offering steady support,
So you don't have to hold yourself up all on your own.
As you start to be present,
Gently bring your attention inward.
Imagine a safe,
Calm inner space.
See what comes to mind when I say those words,
Calm and safe.
It might be a cozy room,
A quiet garden,
A favorite spot in nature,
Or could be a place you know or a place you just make up in your mind.
There's no right way for this place to look as long as it feels safe.
Just allow your mind to picture yourself where you feel safe,
Calm and welcome.
Take a moment to arrive in the space.
Notice the colors,
The textures,
The way the air feels here,
And the sounds you hear.
As you settle here,
Bring to mind the season of life,
This transition through midlife,
The idea of perimenopause and menopause,
And simply notice what comes up when you think about this transition.
What parts shows up?
Perhaps there's a part of you that still longs for the younger years,
For energy that used to come more easily.
Or maybe there's a part that is glad that this part of your life is heading this way.
Maybe there's a part that's irritated and annoyed.
Maybe there's a part that pushes you very hard,
The critic part that says you should be coping better,
You should be doing more.
There might be a tired part,
Weary of all the responsibilities that it carries and the things that it has to do.
Or a younger part,
A version of you from years ago who still carries hopes and fears.
And maybe there's also a wise woman within,
An inner elder who sees with depth and perspective and realizes that she's learnt a lot along the way.
Take your time to notice them all.
Notice them with compassion and curiosity and welcome them.
If you have feelings that come up about these parts that aren't compassion or curiosity,
Such as anger and worry,
Then know that this is a part as well.
Invite that part in as well.
See if you notice if there are any parts that want to say something or step forward towards you.
Maybe it's multiple parts.
Assure them that they will be able to get to every part over time,
But just notice what part might be wanting your attention more,
If any.
And maybe that's nothing today.
Whatever happens is okay.
If a part shows up,
Say hi and thank it for being here.
You don't have to analyze it or fix it or push it away.
Just listen to it.
You might silently ask,
What would you like me to know?
What do you need right now?
Let them know that you're ready to listen.
Allow each part to be seen,
Even briefly.
And then imagine offering them a gentle thank you for all they have done and told you and thank them for showing up.
As well as all these parts,
You may have noticed that there's also a deeper present within you,
That part of you that is seeing and noticing all the parts,
That part that listens and holds compassion and curiosity.
Some people call it self or inner awareness,
But it has the feelings of compassion,
Calmness and curiosity.
Notice what that feels like.
If you don't feel like you can access this today,
Then that's okay.
It's always there and we'll be waiting for you on another day.
If you feel it,
Perhaps it feels like a warmth in your chest or a quiet voice of reassurance or simply a sense of spaciousness.
From this place of compassion,
Remind your parts.
You don't have to carry everything alone.
Let them know you don't have to work so hard.
Remind them you are there with them.
Let those words land inside for all your parts to hear.
You are not alone.
You are cared for.
And spend a few breaths resting in this compassionate presence,
Like you're soaking it in,
Like sunlight or water.
As we come to the end of this meditation,
Take a moment to thank the parts that showed up today.
Let them know you will continue to listen and check in with them.
And when you feel ready,
Bring your attention back to your body.
Noticing the rise and fall of your breath,
Again,
Feel the support of the ground or chair or bed beneath you,
Holding you.
Gently wiggle your fingers and toes,
Inviting a little movement back.
When you're ready,
You can open your eyes or simply lift your gaze.
And carry this reminder with you for the rest of the day.
I can meet myself with compassion.
I can listen inwardly.
I'm here to support all my parts.
And I don't have to do this transition alone.
Have a good day.
