Mindfulness is an opportunity to accept better and manage the stress that during middle age can occur due to a major change in women’s lives and bodies.
Mindfulness is a form of meditation where you concentrate on being strongly aware of what you’re feeling and sensing now, without judgment or interpretation. Practising attention reduces stress, increases resilience, the perception of self-efficacy and confidence.
What is mindfulness?
Mindfulness is a practice to focus your concentration on the moment presently. Exercise regularly is going to be a key to attain overall happiness and stress reduction.
The popularity of this practice increases as more people discovering its advantages. It is a deliberated procedure of training your brain to redirect and focus your thoughts. You can practice it to improve awareness of your surroundings and your personality.
The majority of people use this process to decrease stress and improve concentration. This practice is popular among the people to build other beneficial feelings and habits like pain tolerance, healthy sleep pattern, self-discipline, positive outlook, positive mood, and others. Some of its benefits are given below.
Spending too much time planning, random thoughts, thinking negative, daydreaming, problem-solving, and time can be draining. It leads to experience symptoms of depression, anxiety, and stress. Practising mindfulness exercises helps you direct your attention away from this overthinking and engage with the world around you.
Plan well before you start to practice mindfulness
Before starting the exercise, let’s talk about organising it because you may not be used to practising mindfulness. Although mindfulness is effortless to do, it is unlikely that you will remember applying the skills day-to-today before it becomes a habit.
First, find a time to devote to this practice; remember that it is essential to do this regularly. The ideal would be to practice every day for fifteen minutes. There will be a time when you don’t feel like doing it. Leave distractions aside and get started; otherwise, it will end up in oblivion.
Second, Identify the place where you want to practice the activity. If you decide to practice the exercise of listening to classical music, choose a place where you cannot be disturbed. If, on the other hand, you decide to practice walking meditation, the ideal would be to practice amid nature, such as in the park, or a garden.
Finally, decide how much time you want to dedicate to the execution. A good rule of thumb is to start with 10 minutes, and when you feel more confident and get used to it, you can increase the time.
Why will mindfulness make a difference in middle age?
Yes, it is true because middle-aged women need mindfulness more than men. This practice is vital for those who are busy multi-tasking. Women do more than one task at home, and they ware working outside, then they have to manage their family, children, and career.
Moreover, several hormonal changes that occur in middle age causes stress and anxiety. The majority of the women suffer from mood swings in the middle age and menopause symptoms; they become tensed and stressed. To avoid all these conditions, they need to practice mindfulness.
“A study by Mayo Clinic that appears in Climacteric: The Journal of the International Menopause Society, discovered that mindfulness might result in women experiencing fewer menopausal symptoms“.
“In this study, we found that midlife women with higher mindfulness scores experienced fewer menopausal symptoms,” said Dr. Richa Sood, Mayo Clinic general internist, women’s health specialist, and the study’s lead author. (1)
According to Mail Online hundreds of women, including Nicole Kidman and Oprah Winfrey, and now scientists say mindfulness can also help women reduce symptoms of menopause. Why not you? 😜 🤔
What are the benefits of mindfulness in middle age?
Mindfulness is key to reducing stress during middle age, especially for women. Physical and mental stress develops due to the production of cortisol. It is a stress hormone and creates several effects of stress like cytokines. It is an inflammation-promoting chemical. This effect disrupts sleep, increases cloudy thinking, fatigue contributes, blood pressure, anxiety, and depression. With the help of mindfulness practice, you will handle the stress and improve your sleep.
Improves emotional health
Mindfulness leads to a positive outlook and improved self-image. It decreases depression and improves the perception of the person towards life.
Furthermore, apply mindfulness skills to day-to-day makes you feel happy and energetic. You become friendly and jolly. It is good for your physical health. The majority of the people in the middle age become irritated due to stress. Mindfulness practice will make them happy, and they begin to think positively about life.
Overtime or due to stress, most people face the problem of memory loss. Mindfulness is a practice that helps you to focus and sharpen your memory.
When women enter menopause, a progressive decrease in memory begins due to the drop in estrogen. In fact, estrogen is involved in the functioning of the brain’s major neurotransmitters, which regulate mood, cognitive skills and the ability to control stress.
Improves physical health and skin glow
The skin is an organ that suffers a lot from hormonal deficiency due to menopause and other pathologies frequently present in middle age. Among the main problems is dryness, thinning and increased wrinkles.
As women are always sensitive to the skin and love to look great at any time, mindfulness is the best practice to help them. Sincerely, because we have heard throughout their lives, thinking negatively increases wrinkles.
Mindfulness is an essential part of our lives now. It is necessary to start practising to benefit from this magic that helps man have a harmonious life.
How to practice mindfulness in middle age and get rid of stress and anxiety
There are several types of mindfulness practices. Here are some tips before starting and getting more benefit from dealing with the stress and anxiety in middle age. 🧘🧘
1) Pay Attention
It is hard to notice things and slow down in a busy world. A person needs to experience the surroundings and the environment with all of the senses, taste, smell, sight, sound, and touch. You need to eat food, taste them. Try to feel the smells. What’s your favourite? You will enjoy it this experience.
2) Live in the moment
You must be attentive to the work you are doing right now. Do not peep into the past or the overthink about the tasks that you have to do. Find joy in simple pleasures.
3) Accept yourself
Treat yourself as a true friend. In this way, you will feel special. Spend some of your time on yourself doing a makeover; take a spa or a long steam bath.
3 mindfulness habits for middle age to relieve stress.
Body scan meditation
Lie down on your back with the arms and legs extended at the sides and palms facing up.
Focus on attention gradually and be the part of your body from toe to head.
Feel all your emotions, sensations, and thoughts associated with all parts of your body.
Sit on a comfy seat with your feet flat on the floor.
Back straight, and hands in your lap—breath
through your nose and focus on inhaling in and out.
If thoughts, thoughts and physical sensations interrupt your meditation, do not fight them, but concentrate on breathing again.
Then you need to focus on your breath.
It is an interesting type of mindfulness practice that can start right now. Go for a walk to turn off your talkative thoughts.
Start the exercise consciously, getting ready for your walk. Focus your attention on putting your shoes on or your jacket; it helps you get in the right frame of mind.
Choose a place where you can walk in a relaxed and concentrated way; as you begin your walk, keep a steady, steady pace.
Focus on your breath and the experience of walking, feel the sensations of standing, and subtle movements.
Start walking as slowly as possible: it is important to focus on every single movement and every sensation given by the movement; focus on the support of the feet, how the weight distribution changes as you move, how you move your arms, your body.
Pay attention to every single part of the body, especially at the beginning. Whenever you notice that the thought migrates elsewhere (about a perceived sensation or pain), be aware of it and go back to paying attention to walking; accept every thought and every feeling, without judging;
Start towards the end of the walking meditation with gentleness and gradualness. Once you stop walking, stop where you are, listen carefully and focus on your body’s changes, focus on emotions and sensations.
Mindfulness is highly beneficial for people of all ages, including middle-aged women. You can start your practice anytime, anywhere. Engaging your senses outdoors is ideal. For best results, prefer to do structured mindfulness exercises in the morning in a quiet place, without interruptions and distractions.