How to Build a Mindfulness Routine: Simple Steps for Women Over 50

Mindfulness isn’t about achieving perfection or silencing your mind entirely - it’s about noticing the present moment and accepting it. Whether sitting, walking, or lying down, mindfulness is about bringing your focus back to the here and now when your mind starts to wander.

Both mindfulness and meditation can be beneficial individually, but they also work well together. Here’s how:

If you’re new to both, try starting with mindfulness since it’s easy to integrate into daily routines and doesn’t require setting aside dedicated time. For instance, notice your breathing or your senses while going about your day. Once you feel comfortable, you may find that adding a short meditation practice - like a few minutes of focused breathing - brings even more calm and focus.

By choosing a practice (or both) that feels right for you, you’ll gain tools to approach life with greater peace and balance. Remember, both mindfulness and meditation are flexible practices. You can experiment with different methods to find what brings you the most benefit.

For us ladies, whether we go with mindfulness, meditation, or a mix of both, each offers a powerful way to feel more at ease, ease daily stress, and live more fully in each moment.

For more articles on social thriving, mindfulness, and yoga’s effects on well-being, visit Your Senior Journey here.

At the heart of mindfulness practice is breathing, which is not only essential for life but can also have a significant impact on our physical and mental well-being. Slow, mindful breathing reduces cortisol, the body’s stress hormone.

When cortisol levels drop, the mind and body naturally feel calmer. Breathing exercises also increase blood flow to the brain, boosting focus and clarity.

Mindful breathing activates the parasympathetic nervous system, often referred to as the "rest and digest" system. This is the body’s natural way of relaxing, lowering the heart rate, and calming stress.

It’s the opposite of the “fight or flight” response, which kicks in when we're under stress. By calming the body’s stress response, breathing helps to reduce tension and improve focus, promoting a deeper sense of calm in both the body and mind.

Many women find that as they practice mindfulness, they feel more balanced and less weighed down when life is tough. By gently focusing on the present moment, stress becomes more manageable, and emotional resilience builds naturally over time.

By blending mindfulness with strategies to manage thought patterns, MBCT encourages emotional health and provides women with valuable tools to handle complex emotions with greater ease.

To recap, mindfulness offers unique benefits for women over 50, such as:

Mindfulness offers a powerful, practical approach to health, helping women feel calmer, more present, and more connected with each moment.

At the end of this article, I’ll suggest several user-friendly mindfulness apps you can easily download on your phone, along with book recommendations to deepen your practice.

These resources are selected to support you in making mindfulness a more regular part of your daily life, whether you’re interested in reading or jumping into guided exercises. You’ll find everything listed in the final section, so take a look and see which options resonate most with you!

Mindfulness doesn't need a lot of time - just 10-15 minutes each day. It’s all about finding small moments throughout your day to connect with the present.

You can practice mindfulness anywhere. It’s not about finding the perfect time but creating a moment for yourself. For example, while walking to the office, pay attention to your steps, the way your legs feel, how you breathe, and what you notice around you.

You can also practice mindful eating by focusing on each bite, savouring the taste, and being aware of your senses and feelings during meals.

Sometimes, simply sitting quietly and doing nothing can be a great mindfulness exercise. Feel the chair beneath you, notice your breath, and let go of any judgments.

In nature, leave the phone behind and just take in the sights, smells, and sounds around you - being fully present in that moment.

To practice mindfulness for better sleep, follow these steps:

Mindfulness and meditation go hand in hand, though mindfulness can be practised without meditation. Meditation is one method of mindfulness, but there are plenty of others you can try.