Why It’s Important To P-A-U-S-E: 3 Simple Ways to Practice Wellness in Your Working Day

Working through emails, meeting deadlines, schools runs, the daily commute and seemingly endless to-do lists, often take up all our energy - our wellbeing often being last on that list. But the truth is, wellbeing doesn’t need to be complicated. Small, mindful moments during the day can make a huge difference to how we feel - calmer, more focused and more present.

The Pause Pod

I set up the Pause Pod - a portable wellbeing space I bring to corporate and wellness events, because I saw a real need for spaces where people can take a moment. In workplaces and at events, there’s often a focus on productivity, performance and constant activity, but rarely on rest, The Pause Pod reminds people that wellbeing matters and provides a space for them to reset, recharge and refocus…

I thought I’d share some of the simple wellbeing practices we encourage inside (and outside) The Pause Pod. Simple, doable, sustainable practices that you can try at work and at home;

1. Mindful Breaktime

Instead of eating at your desk, give yourself five minutes to step away. Find a quiet spot, close your eyes, relax your shoulders and take a few deep breaths in through your nose and our through your mouth.

+Notice how your body feels.

+Notice what your mind is doing.

+Notice how your body reacts to the breath.

2. Mindful Snacking

We often eat without thinking - being busy and not having or taking the time to chew our food properly, notice the taste, smell, grabbing crisps or biscuits in between meetings… Have a piece of fruit or a small snack and really notice the taste, texture and smell. Eating with awareness turns something we usually do on autopilot, into a grounding practice.

3. Stretch & Move

Sitting at a desk for long periods can leave us stiff and tense - shoulders hunched, as they probably are now as you read this. Try standing up once every hour. Roll your shoulders back, stretch your arms, or take a short walk to reset and rejuvenate your mind and body.

A Small Pause Goes a Long Way

Remember, small moments of mindfulness can have a big impact. By incorporating short pauses throughout your day, you’ll not only feel better, but you’ll work better too.

Meditation & Menopause

Our forties often signifies a shift in our usual patterns, priorities, responsibilities and wellbeing goals. Whether it's navigating mid-life changes, embracing life as an empty nester, or  relearning and loving who we are now, life can at times feel both exciting and overwhelming. A wave of emotions, bodily changes, itchy skin, forgetfulness, messed up sleeping patterns and having a little more time for you... 

Having a  daily meditation practice is a powerful way of managing these changes and can transform your overall wellbeing. I have chosen some of the most common menopause/mid-life stressors and share how cultivating a daily practice can support you through the changes.  Here’s why even if it's for just five minutes at the beginning and/or end of your day, every woman over 40 should carve out some time for daily meditation - whatever that looks like...

Stress and Anxiety

Meditation is proven to reduce stress by calming the nervous system, promoting relaxation and lowering cortisol levels. When practiced daily, meditation in any form provides a mental ‘reset button’, helping you to respond to challenges with clarity instead of reacting impulsively. 

Hormonal Health

Meditation supports hormonal balance by reducing the enormity of menopause symptoms, providing relief and promoting relaxation. Additionally, regular meditation can alleviate menopause symptoms such as insomnia, hot flashes, and mood swings by calming the mind and encouraging rest.

Boosts Mental Clarity and Focus

After 40, many women report experiencing ‘brain fog’ or memory lapses. Studies suggest that even just a few minutes of mindfulness/meditation each day can sharpen cognitive function and improve mental clarity. By meditating daily, you give your brain the tools to stay sharp and focused, helping you tackle the day with confidence.

Enhances Emotional Resilience

Midlife often involves significant emotional shifts - whether it’s dealing with children leaving the nest, navigating relationships, or rediscovering your sense of self. Meditation encourages emotional resilience by helping you process feelings without judgment. Meditation doesn’t just benefit the mind - it also transforms the body…

Effective Hot Flashes Management

Meditation - in particular Body Scan meditation, has been linked to reduced pain perception, making it an effective tool for managing aches and pains. It can also be used to manage hot flashes.

Encourages Self-Discovery and Purpose

For many women, turning 40 sparks a deeper desire to reflect on life’s purpose and meaning. Meditation provides a sacred space to connect with yourself, tune into your intuition, and rediscover your passions.

Promotes Better Sleep

As sleep patterns change with age, many women over 40 struggle with insomnia or disrupted rest. Meditation helps to still the mind and prepare the body for sleep.

My Recommended  Meditations

Body Scan Meditation

Scanning the body can be especially effective in calming racing thoughts and encouraging relaxation before bedtime. A good night’s sleep enhances mood, energy, and overall health.

Breath Awareness

This is a great meditation to do, if you're  suffering from anxiety. Following the breath on its journey around the body is a great way of accessing instant calm. The saying 'take a deep breath' is commonly used for a reason!

Getting Started

Starting a meditation practice is simple, even if you’ve never tried it before. Here are a few tips:

5 Minutes A Day

Start with 5-10 minutes a day and gradually increase the duration. 

+ Create a routine: Meditate at the same time each day, such as in the morning or before bed. 

+ Find what works: Explore different styles of meditation, like mindfulness, guided meditations, or loving-kindness practices. 

+ Use apps or tools: Apps like Calm, Headspace, or Insight Timer offer guided sessions tailored to beginners. You may enjoy my ‘Menopause Calm' Meditation’.

+ Be patient: Meditation is a skill that improves with practice. A journey and not a destination. Even when your mind wanders, keep showing up for yourself. 

For women over 40, this simple practice can unlock a greater sense of well-being, resilience and joy. So light a candle, find a quiet corner and allow meditation to support you through this major life change. 

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