Mindfulness is a popular technique for managing stress, taking control over our lives, and feeling a little more at peace with the world around us.
Stress doesn’t knock on the door before showing up. Rather, it sneaks in between work, deadlines, family obligations, health scares, and our seemingly endless to-do list. For women over 40, stress can hit a bit differently. There is the common juggling act of managing a career while caring for a family and navigating the ever-changing dynamics of health and hormones.
But there’s a cure to that stress, and it’s known as mindfulness. Chances are you have heard the term before because it’s everywhere these days. And there is a good reason for it. Mindfulness is like the pause button, on the chaotic lives we live. It is a proven way to manage stress, regain control over our daily lives, and feel a little more at peace with the world.
In order to understand how mindfulness works, and how you can use it to tackle stress after 40, we need to take a closer look at the concept. As we dive in deeper, we will discuss ways that you can weave mindfulness into your daily routine, and help reduce your regular stress levels.
What Is Mindfulness?
Mindfulness sure does sound like a fancy term, but it’s not really. Instead, it’s a simple concept that centers on the idea of being fully present in the moment. To be mindful requires that you are fully aware of where you are, what you are doing at the moment, and what you are feeling. But, it requires that you do this without any form of judgment. Has nothing to do with it clearing your mind. Instead, mindfulness is about noticing your thoughts and then letting them come and go like clouds as they float through a summer sky.
The Science Behind Mindfulness and Stress Reduction
Of course, there is science behind the concept of mindfulness and how it relates to stress reduction. Mindfulness, at its root, works because it taps into the brain’s natural stress response system. When we are stressed out, the body gets flooded with cortisol. This is an important hormone that is designed to help you deal with threats. Although it is useful in short bursts, when too much cortisol is released, it can mess up your sleep, screw with your mood, and even damage your immune system.
Mindfulness is a way of lowering cortisol levels by combing down the part of the brain that is responsible for that flight or flight response. At the same time, it also helps to strengthen the prefrontal cortex, which governs rational thought. This combination will allow you to handle stress more effectively and respond to challenges as they arise. And, doing this with a clear head only makes the response that much better.
Techniques to Incorporate Mindfulness into Daily Life
In order to learn mindfulness, you won’t need any fancy equipment or hours of time. Quite the contrary, you can actually learn how to do it right now in this article. Here are some easy techniques for you to try.
Mindful Breathing
Have you ever been so stressed out that you literally forgot to breathe? Sometimes we get stressed if feels like we’re holding our breath, and we become lightheaded. Mindful breathing helps us to regain control of this vital bodily function.
How to Do It
I want you to sit down in a very comfortable position. Close your eyes if you’d like, but try not to fall asleep. Take slow deep breaths in through your nose, for a count of four seconds. Then hold that breath in for two more seconds. Finish by exhaling through your mouth for a count of six seconds simply repeat this breathing exercise for 3 to 5 minutes.
Why It Works
Deep breathing exercises activate your parasympathetic nervous system. This will help your body to relax. It will make you feel more comfortable, more in control, and ready to take on anything.
Body Scans
Next, we have body scans. A body scan is a self-check-in. It is simply a way for you to notice whether you are subconsciously holding onto any tension and then letting go of it consciously.
How to Do It
For this exercise, you will need to lie down in a quiet place. Stare down at your toes, and slowly bring your attention to each individual part of your body as you move your eyes upward. Look for any tension or discomfort, and imagine breathing into that area. Pretend that you are outside of your own body as you conduct this exercise, slowly working your way up to the crown of your head.
Pro Tip
Remember, it’s not about trying to fix the tension. Instead, you need to observe it, and breathe deeply as you go.
Mindful Meditation
Of course, we can’t forget mindful meditation. For most people, meditation seems very intimidating. But, it is considered to be one of the most effective ways to practice mindfulness. No, there is no need to sit cross-legged or at the top of the mountain in order to do it.
How to Do It
In order to meditate, you simply need to find a quiet spot and sit down comfortably. Gently close your eyes and set a timer for roughly 5 to 10 minutes. Focus on your breath or repeat a calming phrase silently in your head. As your mind begins to wander, gently bring it back to your focus. That focus is your reading, and slowly through your nose, hold it, then let it go through your mouth.
Tip for Beginners
If you are an absolute beginner to meditation, it might be better to use a guided meditation app. There are several excellent apps available on the market today including Headspace and Calm.
Mindfulness in Everyday Activities
The best part is, that you don’t need to carve out extra time in your day to be mindful. Instead, it’s something that you can simply incorporate into the things you’re already doing. Let’s take a closer look at how you can do that.
Eating Mindfully
You can try to eat mindfully. We have come accustomed to wolfing down her food as quickly as possible, simply to get the act done and over with. Instead, slow down, and take time to notice the different colors, textures, and flavors of your food. Then, slowly chew your food and savor each and every little bite.
Walking Mindfully
One of my favorite ways of including mindfulness in everyday activities is walking mindfully. In fact, there have been times that I have been so mindful of myself when walking that I don’t even hear a friend or family member calling out to me as I stroll along. To walk mindfully, pay closer attention to how your feet feel as they touch the ground. Take the time to notice the sounds, smells, and sights all around you. Feel the world around you with every single step you take, becoming one with the chaos that surrounds you.
Listening Mindfully
Of course, one of the more difficult ways of including mindfulness in everyday activities is listening mindfully. Take the time to really listen to people when they talk. Don’t try to plan your response while they’re talking, instead focus on the words that they are speaking. Only after they have completed speaking should you respond.
Benefits of Mindfulness for Women Over 40
There are so many excellent benefits that are associated with mindfulness. And these benefits extend well beyond simple stress relief. When you begin to make mindfulness a habit in your daily life, here is what you can look forward to.
Lower Cortisol Levels and Improved Sleep
When you are able to lower your cortisol levels, your body will get the signal that it’s safer to relax. This will help you to develop a better quality of sleep. And, better sleep is something we can all use more of.
Enhanced Focus and Decision-Making
At the same time, mindfulness will help you to tune out distractions and stay focused on the present. This will help make decision-making even easier. Whether you’re at work or dealing with issues in your own personal life, mindfulness will simply help you to make decisions more effectively.
Emotional Resilience
Remember, life will always throw curveballs. And, mindfulness doesn’t actually make issues disappear. Rather, it’s a way to help you handle them more gracefully and feel less overwhelmed in the process. It provides you with a level of emotional resilience.
Getting Started: Small Steps, Big Changes
You don’t have to go and overhaul your entire life in order to reap the many benefits of mindfulness. Instead, start small. Pick just one technique from the list and try it for a few minutes a day. The goal is not perfection, rather it’s consistency. And, if you are looking for resources to help you along the way, here are several apps, books, and videos to guide you on your path.
Apps
- Calm
- Headspace
- Insight Timer
Books
- The Miracle of Mindfulness by Thich Nhat Hanh,
- Wherever You Go, There You Are by Jon Kabat-Zinn.
Videos
Search for “guided mindfulness meditation” on YouTube where you will find bountiful free options.
A Path to Peace After 40
Remember, stress doesn’t have to rule your life. Mindfulness offers you a way to take back control of your life. It will help you to slow down and really enjoy the moments in life that matter the most. Whether it’s through mindful breathing, meditation, or simply paying closer attention to the food you eat, these practices can help lead to a huge shift in how you feel and handle the many challenges life throws at you. Remember, mindfulness is not about being perfect. Rather, it’s about standing up for yourself, one mindful moment at a time.
