Stress is unavoidable, and it has a big impact on your mind and body. Being a woman over 50 can mean that you have to deal with a lot of things that can be stressful.
It is very important to know how stress can impact your health, whether you are juggling work duties or going through the changes that come with menopause.
Your body may show signs of stress by giving you headaches, making you feel tired all the time, or making your stomach hurt. Stress can affect more than just your body. It can also make you feel anxious, sad, or like you can not handle things as well as you used to.
But, how can we kick stress to the curb? It’s through mindfulness and meditation!
Mindfulness is about being present in the moment, fully aware of what’s happening around you and inside you. Meditation, on the other hand, is a practice that allows us to train our minds to focus and relax.
Let’s take a look at how we can manage stress with mindfulness and meditation over 50.
What is Mindfulness and How Can it Help Manage Stress?
Mindfulness is the practice of intentionally bringing our attention to the present moment without judgment. It means being aware of our thoughts, feelings, and sensations, as well as everything else going on around us.
When you practice mindfulness, you’re actually training your brain to handle stress better. With mindfulness, you can stay grounded and not let your anxious thoughts or the amount of work you have to do take over. You become more in tune with how stress shows up in your body, and you learn to respond to it in healthier ways.
How can you manage stress with mindfulness and meditation?
It’s been proven that mindfulness-based stress reduction (MBSR) is a mindfulness-based treatment for stress and has been shown to work effectively. According to AnnualReviews in 2017, MBSR could greatly lower the risk of relapse in depression and make it easier to deal with chronic pain.
MBSR was designed by Dr. Jon Kabat-Zinn back in 1979 to help people dealing with chronic pain find relief from stress. Today, MBSR is used to tackle mental health issues like depression, as well as physical conditions like hypertension and immune disorders.
So, how does it work? MBSR typically involves a mix of meditation and yoga. The program usually lasts about eight weeks and includes weekly group sessions, daily guided mindfulness exercises to do at home, and even a full-day mindfulness retreat.
Thus, when you make mindfulness a regular part of your life, you do not just deal with stress; you master it. So remember to take a deep breath and bring yourself back to the present moment the next time life rocks you a curveball.
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Why You Should Practice Mindfulness and Meditation Over 50
It has been shown that mindfulness and meditation can help women over 50 in many ways. These activities can not only help us feel better, but they can also save us from stress.
One of the best things about mindfulness and meditation is that they can help you relax and feel less stressed. Being aware of the present moment can help us calm our minds and bodies, which can make us feel more peaceful and at ease. These tips can be especially helpful for women over 50 who may be feeling a lot of stress and anxiety.
Practicing mindfulness and meditation can also help our brains work better. It is normal to have changes in our memory and mental clarity as we get older. Research, on the other hand, has shown that regular mindfulness and meditation practice can help improve cognitive skills like memory, focus, and attention.
Similarly, mental and physical stress typically lead to higher levels of the stress hormone cortisol, which triggers harmful effects like the release of inflammatory chemicals known as cytokines. These effects can disrupt sleep, worsen depression and anxiety, raise blood pressure, and cause fatigue and difficulty concentrating.
Researchers found that “mindfulness meditation,” a type of meditation, lowered the inflammatory response that stress causes. Furthermore, studies show that meditation might help ease the symptoms of stress-related illnesses like irritable bowel syndrome, PTSD, and fibromyalgia.
Thus, we can support brain health and maintain our cognitive vitality by practicing mindfulness and meditation daily.
READ ALSO: Natural Ways To Relieve Stress Over 50
How to Practice Mindfulness and Meditation Over 50
There are many different techniques and approaches to practicing mindfulness and meditation, so it’s important to find what works best for you.
Here are a few techniques that can help you get started:
Breathing exercises
One of the simplest and most effective ways to cultivate mindfulness is through focused breathing. Find a comfortable position, close your eyes, and bring your attention to your breath. Pay attention to how your breath feels as it comes in and goes out of your body. Slowly bring your attention back to your breath if your mind starts to wander.
Body scan
You do a body scan by paying attention to every part of your body in a planned way, from your toes to the top of your head. As you move through each area, pay attention to any feelings or spots of tension. Do not judge yourself as you feel each sensation. Just let them happen.
Guided meditation
Guided meditations can be helpful for women over 50 who are new to the practice or who like to follow a set plan. There are a lot of websites and meditation apps that offer guided meditations of different lengths and topics. Find one that resonates with you and give it a try.
Remember that being consistent is key to mindfulness and meditation. You can start by doing it for just a few minutes every day and slowly add more time as you get used to it.
READ ALSO: Surprising Breathwork Tips for Wrinkle Reduction, Restful Sleep, and Longevity
How to Use Meditation and Mindfulness in Everyday Life
Although meditating regularly is helpful, the real power of mindfulness is in how it can be used in our everyday lives.
Here are a few ways to make mindfulness a part of your day:
Mindful eating
Take your time with each bite of food and enjoy it fully. Pay attention to the smells, tastes, and textures. As you eat, pay attention to how your body feels. Mindfully eating can help you develop healthy eating habits and keep you from eating too much.
Mindful movement
Meditation can help you while doing physical activities like yoga, tai chi, or walking. Bring your attention to your breath and pay attention to how your body feels as you move. This can help strengthen the link between the mind and body and make you feel more relaxed.
Mindful breaks
During the day, take short breaks to become aware of the present moment. Take a few deep breaths, close your eyes, and pay attention to how you feel. This can clear your mind and make you feel less stressed.
If we bring mindfulness into our daily lives, we can get more out of these practices and feel their effects for longer.
READ ALSO: The Art of Mindful Aging: What You Should Know
Mindfulness and Meditation Apps for Stress Management
In today’s digital age, there are also a variety of mindfulness and meditation apps available that can help you manage stress on the go.
Here are a few popular options to help you manage stress with mindfulness and meditation;
Headspace
Headspace offers a wide range of guided meditations, sleep sounds, and mindfulness exercises. The app provides a structured approach to meditation and offers programs specifically designed for stress reduction.
Calm
Calm is another popular app that offers guided meditations, sleep stories, and relaxing music. The app also features breathing exercises and mindful movement practices to help you manage stress and anxiety.
Insight Timer
Insight Timer is a free app that offers a vast library of guided meditations from teachers around the world. The app also includes a timer for self-guided meditation and a community feature where you can connect with other meditators.
Remember, finding the right app is a personal preference, so explore different options and choose one that resonates with you.
→ → Don’t forget to check out our 30-Day Mindfulness Challenge to learn simple techniques to feel calm, grounded and centred, so you can start feeling really good every single day!
Closing Thoughts
As women over 50, we can control our stress and make our health better by meditating and developing mindfulness. It is possible to feel less stressed, think more clearly, and enjoy life more by becoming more aware and present.
Remember that practicing mindfulness and meditation takes time and effort. Be kind to yourself as you build your practice and start out small. With hard work and consistency, you can change your life for the better through mindfulness and meditation.
So, take a deep breath, find a quiet place, and start making changes in your life to become more alert and less stressed. You deserve it!
♡ Love ♡,
Schellea
