Stress is an inevitable part of life that we all have to deal with on some level or another. And for women who are going through a seasonal transitional change during their midlife years, the stress can be even more challenging to deal with. Many women notice that during times of transition, their sleep shifts, their energy fluctuates, their emotions feel closer to the surface, and their bodies seem to speak louder than ever before.

Thankfully, there are tools out there that can help keep stress at a manageable level, and that is called mind-body practices. I am currently working on getting certified in Reiki I and II, and I personally found that practicing self-Reiki on myself has been very healing and stress-relieving. I plan to provide Reiki as a add on service to my coaching practice.

Mind–body practices help bridge the gap between what we’re thinking and what we’re feeling physically. They create space to notice without judgment—and that awareness alone can be deeply regulating.

What are mind–body practices?

Mind–body practices are approaches that intentionally connect mental awareness with physical sensation. They are not about achieving a perfect state of calm or flexibility. They are about presence.

These practices may include:

• Conscious breathing
• Meditation or mindfulness
• Gentle yoga or stretching
• Body scans or somatic awareness
• Journaling with attention to physical sensations
• Guided imagery or relaxation

Incorporating some of these practices in your daily life can not only relieve stress but also make you feel a whole lot better physically. Mind–body practices remind us that the body is not an obstacle to change. It is a guide. When women learn to listen inwardly, change becomes less about losing control and more about cultivating a deeper relationship with themselves.

Here are some simple practices that you can start with. You don’t need long sessions or special equipment. You can start small.

1. Grounding breath (2 minutes)

Place one hand on your chest and one on your belly. Inhale slowly through your nose, feeling the belly rise. Exhale gently through the mouth. Repeat, letting the breath become steady.

2. Body check-in

Pause once a day and notice: Where do I feel tension? Where do I feel ease? No fixing—just noticing.

3. Movement as listening

Choose gentle movement and let sensation guide you. Stop when your body asks you to stop.

Consistency matters more than intensity.

Remember… instead of asking, “What’s wrong with me?” these practices invite the question, “What is my body asking for right now?”

Stress and change are things that we unfortunately will need to deal with daily, but how we deal with them is crucial in making sure it doesn’t manifest in the body in unhealthy ways. When women learn to listen inwardly, change becomes less about losing control and more about cultivating a deeper relationship with themselves.

Hold this truth close to you, many transitions are invitations—initiations into a new way of being.