Check out our latest magazine... Read Online

Mastering the Art of Self-Care: 5 Meditation Top Tips

In the whirlwind of life's responsibilities — from career pressures to family commitments — the art of self-care often takes a backseat. However, for women navigating the transformative years between 35 and 55, setting aside moments for personal well-being becomes imperative. Among the various self-care techniques, meditation stands out as a beacon of calm and introspection. Here's a beginner-friendly guide to embrace meditation and enhance your self-care routine:

1. Start with the Basics: Finding Your "Why"

Understand Your Motivation: Before diving into meditation, reflect on why you want to meditate. Is it for stress relief? Greater clarity? Emotional healing? Recognizing your "why" will anchor your practice and make it more meaningful.

The Right Spot: Designate a tranquil space in your home for meditation. It doesn’t have to be extravagant—a comfortable chair or cushion in a quiet corner will do. The familiarity of a dedicated space can act as a trigger, signaling your mind that it's time to wind down.

2. Guided Meditations: Let Experts Lead the Way

Diving into meditation can feel overwhelming at first. Guided meditations, available on various apps and websites, can be a boon for beginners. Led by experts, these sessions often incorporate calming music, gentle instructions, and visualization techniques, ensuring you stay focused and engaged.

3. Embrace Breath Awareness: The Anchor of Meditation

Breathing is the life force, and in meditation, it becomes a powerful anchor.

Simple Breathing Exercise: Close your eyes and take a deep breath through your nose, allowing your chest and belly to rise. Exhale slowly through your mouth, feeling any tension melt away. This technique not only centers your mind but also releases physical stress.

Progress to Observing: As you become more accustomed, transition from controlled breathing to merely observing your breath. Notice the natural rhythm without altering it. This observational stance fosters mindfulness.

4. Manage Expectations: It’s a Journey, Not a Destination

One common misconception about meditation is that you must achieve a blank mind. In reality, thoughts will wander in and out—that’s entirely natural.

Acknowledge and Let Go: When a thought emerges, acknowledge it without judgment and gently redirect your focus back to your breath or the guided voice. Over time, this practice will train your mind to become less reactive and more peaceful.

Set Realistic Goals: Begin with short sessions, maybe 5 minutes daily, and gradually increase the duration as you become more comfortable.

5. Integrate Meditation into Daily Activities

Meditation doesn't always require a dedicated session. It’s a mindset that can be incorporated into everyday tasks.

Walking Meditation: Next time you're walking, even if it's just around your home or office, be fully present. Feel the ground beneath your feet, the rhythm of your steps, and the air against your skin.

Mindful Eating: Instead of rushing through meals, savor every bite. Notice the texture, flavor, and aroma of your food. This not only enhances the dining experience but also fosters gratitude for the nourishment provided.

In conclusion, meditation is more than just a trendy self-care practice—it's a transformative tool tailored for women journeying through midlife. Whether you’re grappling with the challenges of an evolving career, the emotional nuances of an empty nest, or the introspection that comes with aging, meditation offers solace and balance. As you embark on this journey, remember that every moment spent in meditation, regardless of perceived "success" or "failure", is a step towards a more centered, peaceful, and mindful you.

More from Features

  • SPECIAL OFFER: General Admission Tickets To The Al Shira’aa Hickstead Derby Meeting

    We’ve got a special offer for general admission tickets for all of our Hidden members to this internationally renowned event on either Friday 21 or Saturday 22 June - RSVP on our ticket page and we'll send you a QR code for entry for TWO people!

  • Home Style: Pastures New

    The grass really was greener for this family, who left behind their recently remodelled London house for a new life in the country

  • Struck from Above: Why Lightning Loves a Tree

    When trees get struck by lightning it can be a very dramatic event, as Peter Erridge explains

  • City Breaks: Ideas to Inspire You

    Would you like to escape the everyday and broaden your horizons without spending too much time and money? If so, Lisa de Silva says a city break might offer the perfect solution

  • Join Dementia Action Week

    Alzheimer’s Research UK is keen for people to get involved and help support their ground-breaking dementia research work that potentially brings new treatments closer. Fundraising Officer Francine Clarke explains why it is so important

  • What to Watch in May 2024

    From a watch-through-your-fingers true crime documentary to the return of Doctor Who, here's your guide to all the best new films & TV shows coming to screens big and small in the month of May...

  • Tracing the Rails

    Ever wondered about the history and romance of the steam train that once trickerty- trocked it’s way along the lost Steyning Line? This dynamic group of friends did, so they made a documentary about it. Sara Whatley found out more

  • NEW COMPETITION: Win Four VIP Tickets For More Radio Live 2024

    Fancy attending this year's More Radio Live in style? We've got FOUR tickets up for grabs to our VIP Marquee with all-inclusive food and drink!

  • Be Well, Move Happy: Eating Awareness and Deskercise

    Helping us to move more and eat better, this month Sara Whatley looks at eating awareness and deskercise

  • Riding to Success

    Not a coffee morning kind of couple, Alison and Henry are soon embarking on an ambitious UK tour on their 1960s scooters, all to raise money for Alzheimer’s Society. Sara Whatley finds out more

  • Home Style: Home on Wheels

    A plot on the family farm with stunning marshland views was the ideal spot for Freddie Pack and Katie McNie to build their new home – a cabin on wheels

  • Home Style: Seeing the Light

    George and Christopher Stephenson left the rat race of London for a life in the south-east countryside, transforming a dark and dated Grade-II listed farmhouse

  • Step out for St Catherine’s Hospice

    St Catherine’s Hospice popular Midnight Walk is bouncing back to the streets of Horsham on Saturday 8 June, Adele Trathan explains how readers can get involved

  • If You Ask Me... This is Beyoncé Country

    This month, Flo Whitaker considers a recent showbiz altercation and asks, “If a black woman from Texas can’t make a country album - who can?”

  • Artelium Wine – Crafted in Sussex

    As the Sussex wine industry continues to expand and lead the way for the rest of the UK it is heartwarming to find a winery that’s producing award winning wines of outstanding quality, so we sent Robert Veitch to find out more

  • Homes Extra: Expanding Space

    If you need some extra space in your home but do not want to shoulder the burden and expense of moving, then look to a small extension or home improvement, says Sara Whatley

  • Kids Zone: Mosaic Art

    Get creative with this month’s fun and sustainable activity – mosaic art. Sara Whatley explains what to do

  • Be Well, Move Happy: Gardening & Connecting with Nature

    Spring is a wonderful time of year to get out and enjoy our natural world. Sara Whatley looks at connecting with nature for wellness and gardening for fitness

  • Homes for Ukraine: Opening Your Home and Your Heart

    As the conflict in the Ukraine continues, Homes for Ukraine scheme is still keen to hear from people that are interested in hosting a Ukrainian guest, as Paul Crompton from East Sussex County Council explains

  • Charity: Age Concern Hassocks

    Fancy a new place for lunch, meeting new friends in a fun and welcoming atmosphere, or a spot of volunteering? Look no further than Age Concern Hassocks, says Sara Whatley