Learn Easy Midlife Mindfulness Techniques

Woman with her arms raised to the heavens


10 Intentional Steps Toward Holistic Health


Mindfulness has become quite popular in the areas of self-awareness and self-help. Living in the moment–with greater intention for the present–is not just a great philosophy. Mindfulness is good for your health having been proven to reduce stress, depression, and anxiety, among other things.  

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1. Gratitude


Being grateful for what you already have in your life. Start a gratitude journal, and write down the blessings from each day before you fall asleep. Make a gratitude list to post on the fridge as a reminder for those moments when you feel overwhelmed and stressed out.


Tiny Buddha’s Gratitude Journal: Questions, Prompts, and Coloring Pages for a Brighter, Happier Life

I have purchased many guided journals in my time and this is by-far one of the my favorites!



Woman doing yoga pose on a beach at sunrise

2. Yogic Breath


Our breath impacts our emotional, cognitive, and physical well-being. The wonderful thing about mindful breathing is it’s available to use everywhere. Utilize yogic breath when you are sitting at the stop sign and are late for work, or in the waiting room at an over-booked doctor’s office, for example. 

Check out my post on Yogic Breath.


3. Self-Nurture


Self-Care is the foundation of all that we are and do. Mindful self-care is often a foreign concept to most. It’s critical to take care of yourself in order to fulfill all the roles that you take on in life. The analogy of the flight attendant telling passengers to put on their own oxygen mask before attempting to help others is a good one. You will become exhausted, angry, depressed and burnt out if you don’t practice self-care.


A wooden path into a forest mindfulness


4. Be in Nature


There is no comparison to peace we can attain when we allow ourselves to be quiet in nature.


Mindfully using all of our senses makes the most of our time in nature. The best mindfulness practice is to pay attention to what we smell, see, hear, etc. wherever we are. And nature provides our senses with a wide array of soothing stimuli. As the great writer Frank Lloyd Wright advised “Study nature, love nature, stay close to nature. It will never fail you.”

You might enjoy my post Nature is My Sanctuary.


Mindfulness - The hidden Life of Trees
The Hidden Life of Trees: What They Feel, How They Communicate―Discoveries from a Secret World

I love trees and I love this book. If you feel a connection to trees and nature, this book will move you.

5. Letting Go


Once we learn to go with the flow, to ride the wave, to relax the need to control the outcome, we are on the path to mindfulness. Letting go is not about no longer caring about how you live your life. It is about trusting the universe to provide you with the right outcome. Make your mantra I will let go and just flow.



6. Visualize


Creative visualization is the art of using mental imagery and affirmation to generate changes in your life. It is a powerful technique to manifest our desires. Studies have found visualizing the results you desire improves performance in areas including sports, public speaking, and attaining life goals.


The Creative Visualization Workbook

The book that accompanies this workbook was the first one I ever read on creative visualization. The author offers great insight and tools to learn about the power of creative visualization.


7. Learn to Receive


Vulnerability is difficult for most of us. We receive the message be strong from parents and role models, it’s everywhere we look. However, we must change our perspective on vulnerability–it is not a sign of weakness. Really, it is being brave enough to ask for what we need, and willing to receive with an open heart and mind.


sunset over a lake

8. Clear the Clutter


Clearing the physical clutter in your environment not only impacts your space, but also your emotional well-being. When you have a cluttered home or office, it is tough to relax and be productive. Try getting rid of stuff you don’t need first, and then get organized with the remaining items.

9. Pay it Forward


The message to practice kindness is everywhere–as it should be. Kindness in its simplest form is defined as being considerate or helpful. Holding the door for someone, smiling at a stranger, or phoning someone you know is struggling are all simple, yet significant acts of kindness. It doesn’t need to cost you a penny, but might just be the one connection that helps another person make it through their day. There is a great deal of hurt and anger in our world–we can do our part to counter this with one tiny act of kindness at a time.


person walking on the beach at sunset


10. Discover Bliss


Only you can determine what feeds your soul, provides you with joy, and motivates you toward change. Have you always wanted to take an art class or learn to downhill ski? Follow your career dream of becoming a designer? Do you want to travel more? Become an advocate for homeless animals? We all need something that we are passionate about. If you aren’t sure, start an intentional search for what is missing in your life.


Practicing he Power of Now: Essential Teachings, Meditations, and Exercises From The Power of Now

The Power of Now was the second book I read on mindfulness. This workbook takes it to the next level with exercises that teach you to incorporate mindfulness into your day-to-day life.



Living your life mindfully takes practice and persistence. Midlife is the perfect time to make changes to improve your life. And if you are like me and have monkey brain, it takes a bit more effort. 



“In today’s rush we all think too much—seek too much—want too much—and forget about the joy of just being.” _ Eckhart Tolle


Be patient with yourself as you practice this state of being present. So often it goes against the habits we’ve formed. Mindfulness is well worth the effort– leading you toward connecting to your true self and living an intentional life.

Till next time, Sandra

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Midlife Mindfulness: 10 Steps for Holistic Health #Mindfulness #HolisticHealth #Balance #Wellness






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