Welcome to this guided reflection,
Discovering your core values for midlife,
And menopause.
This is a gentle guided reflection to help you discover the one or two values that matter most to you.
After settling the breath.
We're going to explore six broad groups of values.
Then reflect on how you live them day to day.
And what gets in the way.
You may like to have a notebook nearby to jot down what comes up as we go.
Or afterwards.
It's time to take a moment for you.
So today we're going to explore your values in detail.
These are the ways you most want to behave in your life.
And what matters to you at your core.
There are no right or wrong answers here,
Just what is true for you.
Let's begin by settling the body.
Find a comfortable position and let your hands rest softly in your lap.
Close your eyes or let your gaze rest gently in front of you.
Breathe in softly,
Gently.
Calmly.
Notice the breath as it comes in through your nose and fills your lungs.
And notice.
As it leaves your body.
You might like to choose to focus on the breath in.
Or the breath out.
Remember,
If focusing on your breath makes you feel more anxious,
That's okay.
It can happen.
Instead?
You might like to let your shoulders drop away from your ears.
And feel the weight of your hands resting in your lap.
A really good exercise is just to squeeze your hands and then let them go.
You want to feel them heavy.
And soft.
Squeeze your hands.
And just let them go.
So they're heavy and soft.
Continue breathing at your own pace if this feels comfortable.
Letting your body relax as much as you can.
I'm going to read out six broad groups of values.
And as I do,
Just notice which ones stand out.
The ones that feel like you.
You don't need to choose yet and I will repeat them.
Just try and feel what feels right to you.
There's no right or wrong.
The first group.
Is connection.
So these are values like love.
Belonging.
Loyalty,
And family.
The second is integrity.
These are values like honesty,
Trust.
Authenticity and respect.
The third.
.
.
Is courage and growth.
Values like bravery,
Learning,
Challenge,
And adventure.
And the fourth is freedom.
Independence.
Choice.
And having a voice of your own.
The fifth.
Is contribution.
Values like kindness,
Fairness.
Compassion and making a difference.
And the sixth is joy.
Fun,
Creativity.
Faithfulness.
And beauty.
So as a reminder,
The first group.
Is about connection.
The second.
Is about integrity.
The third is courage and growth.
The fourth is freedom.
The 5th.
Is contribution and the sixth is joy.
Now notice which group or even which particular value drew you in.
Perhaps there was one word that felt warm or one that made you sit up a little straighter.
Ask yourself.
What are the one or two values?
From which everything else in my life is forged.
The ones without which nothing else feels right.
Just one or two values.
Now hold one of those values in your mind and ask yourself.
Does this define me?
Is this who I am at my best?
So think of one of those values and ask yourself.
Does this define me?
Is this who I am at my best?
Take a few moments to think about it.
Now think of a time when you were truly living this value.
Where were you?
What were you doing?
How did it feel in your body?
So think of a time when you were truly living this value.
Think about where you were.
What you were doing.
And how it felt to live true to this value.
And how do you know when you are living this value?
What does it look like in your everyday life?
You might like to think of examples.
How you know when you are living this value,
What it looks like.
In your everyday life.
Now gently ask yourself.
Is there someone or something in my life that challenges this value?
Something that stops me from behaving in the way I'd like to.
It might be a person or it might be a situation.
Is there someone or something in your life that challenges the value?
Something that stops you from behaving the way you would like to.
Just notice what comes up without judging.
Sometimes simply naming it can bring a sense of relief or even clarity.
Now bring to mind someone who is special in your life.
What do you think their top values might be?
Do their values align with yours or are they different?
And when you ask yourself these questions.
Notice how that feels.
Do the values align with yours?
Or are they different?
And finally,
Ask yourself what is one small way I could live more true to my values this week.
What is one small way.
I could live more true to my values this week.
Whatever came up for you today,
Know that you can return to your values anytime you feel overwhelmed.
Unsure or lost.
They really are a steady place to come home to.
Now take one more slow breath in.
And doubts.
Feel your body supported beneath you.
Wriggle your fingers and your toes and when you're ready,
Gently open your eyes.
You might like to take a moment to write down the values that came to you today.
Remember to choose kindness,
Especially towards yourself,
And if you're struggling with your emotions or your mental health.
Please reach out to your doctor or a mental health professional that you trust.
If doing this exercise felt a bit unsettling and you would like to talk with someone.
Please reach out to your doctor.
Or a mental health professional.
You don't need to hold on to these feelings alone.
It's much more important to reach out for help if you need.
Take care.
And have a great day.
Bye for now.
