Mindful Transitions: EMDR & Mindfulness for the Empty Nest Journey
- Sonya Peretti-Hull
- 1 day ago
- 2 min read
Parenting is a journey of constant change—and one of the biggest transitions comes when your child leaves home. Whether they're heading to college, moving out, or simply needing you less, the "empty nest" can stir up a whirlwind of emotions: pride, grief, loneliness, or even an identity crisis.
The good news? You don’t have to navigate this transition on autopilot. You can process these emotions with compassion and rediscover your own path forward.
1. Notice & Name: The Power of Mindful Awareness
When big emotions arise, try this simple mindfulness exercise:
Pause – Take three deep breaths.
Tune in – Ask yourself:
What am I feeling right now? (e.g., sadness, pride, anxiety)
Where do I feel it in my body? (e.g., tight chest, heavy shoulders)
What thought is driving this? (e.g., "I’m no longer needed")
Allow – Let the emotion be there without judgment. Imagine it as a wave, rising and falling.
Somatic check-ins: If loneliness arises, place a hand on your heart and breathe into it.
This practice helps create space between you and your emotions, so they don’t feel overwhelming.
EMDR’s Role: Rewiring the Emotional Response
Did you know, EMDR isn’t just for trauma? it’s also a powerful tool for life transitions. If certain moments (like dropping your child off at college) trigger strong emotions, EMDR can help:
Process the memory so it feels less charged.
Shift negative beliefs (e.g., "I’ve lost my purpose" → "My role is evolving").
Install inner resources (e.g., recalling times you’ve successfully adapted to change).
Feeling Stuck? You’re Not Alone.
Transitions take time. If you’re struggling with:
Overwhelming grief or anxiety
Feeling "lost" without your parenting role
Tension in your relationships (with your child, partner, or yourself)
Consider joining Wings & Roots, a 3-session EMDR support group designed to help parents navigate this transition with clarity and compassion.
Life isn’t about holding on or letting go—it’s about learning how to do both with grace.
💙 Soul Space
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