Meditation Made Easy: Mindfulness for Real Life

Today I'm discussing something that so many people roll their eyes at—or maybe feel like they should be doing—but just can’t quite seem to stick with:

That is Meditation. 

If the word “meditation” makes you think of sitting cross-legged in total silence while your mind is racing through a to-do list, trust me—you’re not alone.

This episode is for every woman who’s ever said,

“I can’t sit still,”

“My brain won’t shut up,” or

“Meditation just doesn’t work for me.”

Let’s reframe mindfulness in a way that’s real, doable, and actually helpful during this wild ride called midlife.

First, Why Does Traditional Meditation Feel So Hard Right Now? 

Midlife isn’t just about physical changes—it’s a mental and emotional whirlwind, too. Hormonal shifts affect everything from your focus to your patience. Add in anxiety, stress, brain fog, and a schedule that never slows down—and it’s no wonder meditation feels impossible.

Here’s why you might struggle with it:

• Your nervous system is dysregulated from stress and hormone fluctuations.

• You’ve been conditioned to always be productive—so sitting still feels “lazy.”

• You expect meditation to feel “calm” right away… but for many women, it starts with discomfort.

But here’s the truth:

You don’t have to sit cross-legged on a cushion to get the benefits of mindfulness. 

Next, What Meditation Can Look Like in Midlife? 

Let’s redefine what meditation can be—because it’s not one-size-fits-all. Here are options that can actually work for women:

1. Walking Meditation 

Go for a 5-10 minute walk and focus on what you see, hear, and feel. No phone. Just noticing. It grounds your body and settles your mind.

2. Breath Awareness While Doing the Dishes or Another Household Chore 

Instead of zoning out or multitasking, focus on your breath while doing a task. Feel the warm water if you’re washing dishes. Breathe in. Breathe out. That’s meditation. Focus on what you feel and how you’re breathing.

3. Chair Meditation 

Sit comfortably—no special posture required. Eyes open or closed. Breathe in for 4, hold for 4, out for 6. That’s it. One minute is enough.

4. Affirmation or Mantra Meditation 

Repeat a calming phrase: “I am safe.” “This moment is enough.” “I am allowed to rest.” This focuses your brain and calms your body.

5. Petting Your Dog, Cat, or other Pet, and doing that Mindfully 

Seriously. Stroking your pet while focusing on their breathing, their warmth, their presence—that’s mindfulness. (Your pet would approve.)

Now Why Does Mindfulness Matter in Menopause? 

Midlife isn’t just busy—it’s overwhelming. Mindfulness can help:

• Lower cortisol levels 

• Improve sleep 

• Reduce anxiety 

• Ease hot flashes and tension 

• Reconnect you to your body 

• Give you a sense of control when everything feels upside down 

And the best part? You don’t need 20 minutes or a guru. You just need simple moments of presence.

Okay, We’re Going to Do A One-Minute Guided Meditation Right Now 

Let’s try a super short meditation together.

Sit however you’re comfortable. 

Close your eyes, or you can leave them open with a soft gaze. 

Let your hands rest gently in your lap. 

Take a slow breath in through your nose…

And exhale through your mouth.

Breathe in again…

And let it go.

Notice how your body feels.

Let your shoulders drop.

Unclench your jaw.

Soften your belly.

Now, repeat silently or aloud:

“I am safe. I am enough. I am allowed to rest.” 

Take one more breath in…

And one more breath out.

You did it. That was meditation. Super easy, right?

Here Are Some Closing Thoughts 

If you’ve felt like you “just can’t meditate,” maybe you’ve just never been shown how to do it in a way that fits you. Now you know- you don’t need to sit still for an hour. You just need to pause for a minute. To breathe. To be. That’s enough. You are enough.

Thank you for reading. Until next time, remember you don’t have to sit still to be still...and rest is not a luxury—it’s your birthright.