The Mindful Midlife Mom - Mindfulness Practices and Techniques for Mentally Exhausted Moms in the Sandwich Generation

Feeling scattered and pulled in every direction this week? This quick 10-minute practice is your emergency reset button.If you listened to Sunday's episode about managing two nests, you learned about the S.E.N.S.E. Reset Method—a science-backed grounding technique using your five senses to interrupt fragmentation and bring you back to center. Today's episode is the companion practice: pure guided meditation with just enough context to ground you fast.Perfect for:New listeners who need an instant grounding tool (then go back to Sunday's episode for the full story)Returning listeners who want the quick practice without the teachingAny sandwich generation mom who's physically in one place but mentally scattered everywhere elseIn this episode, you'll:Get a quick recap of why sensory grounding works to calm your nervous systemPractice the full S.E.N.S.E. Reset: Sight, Ears, Nose, Skin, EmotionLearn how to use this 5-step framework in just 2-3 minutes once you've practiced itNo special conditions required. No quiet room needed. Just you, your five senses, and a few minutes to reconnect with yourself.Press play now to find your center—because you deserve to feel grounded even when life is pulling you in every direction.You’re listening to the right show, formerly known as the Mindful Life Changes or Mindful Career Change. We’ve pivoted through the years, but finally landed on the right path: content for moms in the ‘Sandwich Generation’, because midlife disruption doesn't have to break you. New episodes drop on: Sundays: 20-min episodes addressing common midlife challenges with practical strategies plus a mindfulness practice (affirmations, mantras, or meditations) Wednesdays: Bite-sized episodes to reinforce Sunday's mindfulness technique & reset your week More from The Mindful Midlife Mom: Discover Valerie's articles on ohhellomidlife.com or watch her videos on YouTube @ohhellomidlife This podcast explores patience, meditation, confidence, presence, and overcoming resentment while cultivating calm, peace, mindfulness, clarity, mantras, and addressing loneliness and burn out; it covers boundaries, caregiving, guilt, affirmations, working moms, self-care, midlife crisis, empty nesters, empowerment, people pleasing, compassion fatigue, family caregiving, stress relief, self-worth, stress management, and how to shift from reactive to centered when feeling short tempered, offering tools for self acceptance, easing mental exhaustion, building emotional resilience, harnessing inner strength, and preventing caregiver fatigue for those in the sandwich generation through expert advice on boundaries setting.

Back from the holidays and immediately slammed with work deadlines, kids' activities, and your parent's care needs—all at once? If you feel like you're being torn apart by competing demands, this episode is your emergency reset button.Discover the S.E.N.S.E. Reset Method—a quick, science-backed grounding practice that uses your 5 senses to bring you back to center when chaos hits. No meditation cushion needed. Just you, wherever you are, reconnecting to the present moment in under 5 minutes.What you'll gain:Real-life definition of a child caregiver to aging parents in the Sandwich GenerationThe S.E.N.S.E. framework: a memorable 5-step grounding practice you can use anywhereScientific explanation of how sensory grounding interrupts your stress response and calms your nervous systemA guided S.E.N.S.E. meditation practice you can use whenever you need instant groundingPress play now to transform scattered chaos into centered calm—because you deserve to feel grounded even when life is pulling you in every direction.You’re listening to the right show, formerly known as the Mindful Life Changes or Mindful Career Change. We’ve pivoted through the years, but finally landed on the right path: content for moms in the ‘Sandwich Generation’, because midlife disruption doesn't have to break you. New episodes drop on: Sundays: 20-min episodes addressing common midlife challenges with practical strategies plus a mindfulness practice (affirmations, mantras, or meditations) Wednesdays: Bite-sized episodes to reinforce Sunday's mindfulness technique & reset your week More from The Mindful Midlife Mom: Discover Valerie's articles on ohhellomidlife.com or watch her videos on YouTube @ohhellomidlife This podcast explores patience, meditation, confidence, presence, and overcoming resentment while cultivating calm, peace, mindfulness, clarity, mantras, and addressing loneliness and burn out; it covers boundaries, caregiving, guilt, affirmations, working moms, self-care, midlife crisis, empty nesters, empowerment, people pleasing, compassion fatigue, family caregiving, stress relief, self-worth, stress management, and how to shift from reactive to centered when feeling short tempered, offering tools for self acceptance, easing mental exhaustion, building emotional resilience, harnessing inner strength, and preventing caregiver fatigue for those in the sandwich generation through expert advice on boundaries setting.

Paralyzed by parent care decisions and can't think clearly anymore? This 10-minute practice gives you permission to stop searching for answers and simply breathe.When you're overwhelmed by options, drowning in research, and decision fatigue has you more confused than ever—the most productive thing you can do is pause. Not because you're avoiding the decision, but because clarity doesn't come from forcing it. It comes from creating space for it to emerge.In this midweek practice, you'll use Sunday's affirmation—"I may not have all the answers today, but I lean on faith and trust myself to figure it out. release the pressure of perfection and reconnect with your own wisdom.When to use this practice:When you're obsessively researching and getting less clear, not moreWhen decision fatigue makes every option feel wrongBefore bed when your mind won't stop problem-solvingWhen you need to trust that the next step will reveal itselfLetting go of perfection can lead to clarity. Press play to pause, breathe, and trust.If you’re interested in learning more of Valerie’s writing on her blog, check out ‘Oh, Hello Midlife’. And if you sign up for the newsletter, as a thank you, we’ll send you the “10 Min. Calm Kit for Sandwich Generation Moms.” It includes three guided sessions for morning, mid-day, and bedtime, so you can find your calm in the midst of this chaotic season of life.You’re listening to the right show, formerly known as the Mindful Life Changes or Mindful Career Change. We’ve pivoted through the years, but finally landed on the right path: content for moms in the ‘Sandwich Generation’, because midlife disruption doesn't have to break you. New episodes drop on: Sundays: 20-min episodes addressing common midlife challenges with practical strategies plus a mindfulness practice (affirmations, mantras, or meditations) Wednesdays: Bite-sized episodes to reinforce Sunday's mindfulness technique & reset your week More from The Mindful Midlife Mom: Discover Valerie's articles on ohhellomidlife.com or watch her videos on YouTube @ohhellomidlife This podcast explores patience, meditation, confidence, presence, and overcoming resentment while cultivating calm, peace, mindfulness, clarity, mantras, and addressing loneliness and burn out; it covers boundaries, caregiving, guilt, affirmations, working moms, self-care, midlife crisis, empty nesters, empowerment, people pleasing, compassion fatigue, family caregiving, stress relief, self-worth, stress management, and how to shift from reactive to centered when feeling short tempered, offering tools for self acceptance, easing mental exhaustion, building emotional resilience, harnessing inner strength, and preventing caregiver fatigue for those in the sandwich generation through expert advice on boundaries setting.

When your parent can no longer live independently and you're suddenly responsible for life-altering care decisions—but you don't have all the answers. What then?If you're paralyzed by the pressure to make the "right" choice for your aging parent, feeling lost about what to do next, or afraid that not knowing everything means you're failing them—this episode is for you.In this deeply personal episode, Valerie shares what it's like to be "warped back in time" when her dad's care needs changed after two years in assisted living. She reveals the myth that keeps caregivers stuck (believing you need all the answers before you can move forward) and offers a powerful reframe: everything is ‘figureoutable’ (my go-to motto by Marie Farleo).Here's what you'll discover:Why feeling lost and overwhelmed when your parent needs more care is completely normal—even if you've done this beforeWhy your midlife wisdom and experience actually make you MORE equipped than you think.An empowering affirmation practice: "I may not have all the answers today, but I lean on faith and trust myself to figure it out."Press play to release the pressure of needing to know everything and embrace faith over fear—because you were made for this, even when it doesn't feel like it.If you’re interested in learning more of Valerie’s writing on her blog, check out ‘Oh, Hello Midlife’. And if you sign up for the newsletter, as a thank you, we’ll send you the “10 Min. Calm Kit for Sandwich Generation Moms.” It includes three guided sessions for morning, mid-day, and bedtime, so you can find your calm in the midst of this chaotic season of life.You’re listening to the right show, formerly known as the Mindful Life Changes or Mindful Career Change. We’ve pivoted through the years, but finally landed on the right path: content for moms in the ‘Sandwich Generation’, because midlife disruption doesn't have to break you. New episodes drop on: Sundays: 20-min episodes addressing common midlife challenges with practical strategies plus a mindfulness practice (affirmations, mantras, or meditations) Wednesdays: Bite-sized episodes to reinforce Sunday's mindfulness technique & reset your week More from The Mindful Midlife Mom: Discover Valerie's articles on ohhellomidlife.com or watch her videos on YouTube @ohhellomidlife This podcast explores patience, meditation, confidence, presence, and overcoming resentment while cultivating calm, peace, mindfulness, clarity, mantras, and addressing loneliness and burn out; it covers boundaries, caregiving, guilt, affirmations, working moms, self-care, midlife crisis, empty nesters, empowerment, people pleasing, compassion fatigue, family caregiving, stress relief, self-worth, stress management, and how to shift from reactive to centered when feeling short tempered, offering tools for self acceptance, easing mental exhaustion, building emotional resilience, harnessing inner strength, and preventing caregiver fatigue for those in the sandwich generation through expert advice on boundaries setting.

Still feeling off-center days after the holiday? Your emotional pendulum is still swinging between the joy of family moments and the grief of witnessing your parent's decline. This midweek practice helps you slow it down.In this 10-minute episode, you'll practice the grounding meditation and finger-touch technique introduced in Sunday's episode. No teaching, no explanations—just guided practice to help your nervous system complete the stress cycle and return to calm.What you'll practice:The ancient finger-touch meditation technique paired with "Stillness is within me"A guided visualization to slow your emotional pendulumTools to ground yourself when holiday memories won't stop replayingWhen to use this practice:Before bed when your mind won't settleDuring work breaks when you feel scatteredAnytime you notice emotional whiplash between highs and lowsThis is your midweek reset. Bookmark it for easy access whenever you need to return to your center.If you’re interested in learning more about the “Crossroads Advantage” perspective, check out the article and more of Valerie’s writing on her blog, ‘Oh, Hello Midlife’. And if you sign up for the newsletter, as a thank you, we’ll send you the “10 Min. Calm Kit for Sandwich Generation Moms.” It includes three guided sessions for morning, mid-day, and bedtime, so you can find your calm in the midst of this chaotic season of life.Learn more on how to release the pressures of Sandwich Generation Stress with episode #121, or through movement in episode #120.You’re listening to the right show, formerly known as the Mindful Life Changes or Mindful Career Change. We’ve pivoted through the years, but finally landed on the right path: content for moms in the ‘Sandwich Generation’, because midlife disruption doesn't have to break you. New episodes drop on: Sundays: 20-min episodes addressing common midlife challenges with practical strategies plus a mindfulness practice (affirmations, mantras, or meditations) Wednesdays: Bite-sized episodes to reinforce Sunday's mindfulness technique & reset your week More from The Mindful Midlife Mom: Discover Valerie's articles on ohhellomidlife.com or watch her videos on YouTube @ohhellomidlife This podcast explores patience, meditation, confidence, presence, and overcoming resentment while cultivating calm, peace, mindfulness, clarity, mantras, and addressing loneliness and burn out; it covers boundaries, caregiving, guilt, affirmations, working moms, self-care, midlife crisis, empty nesters, empowerment, people pleasing, compassion fatigue, family caregiving, stress relief, self-worth, stress management, and how to shift from reactive to centered when feeling short tempered, offering tools for self acceptance, easing mental exhaustion, building emotional resilience, harnessing inner strength, and preventing caregiver fatigue for those in the sandwich generation through expert advice on boundaries setting.