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

Discover the secret to inner peace by embracing imperfection and giving yourself some grace in the midst of chaos. It's time to give yourself a break and find your inner peace. Join host Valerie Mekki on the Mindful Life Changes podcast (formerly known as Mindful Career Change) as she reveals a powerful affirmation that applies to all of us, not just career changers.

In this episode, Valerie unveils the encouraging affirmation: "It’s OK Not To Be OK. I Am Giving Myself Some Grace To Get One Step Closer to My Inner Peace." Prepare to be enlighted as she shares practical insights and compassionate guidance to help you navigate life's ups and downs. Valerie dives deep into the three empowering parts of this affirmation. You'll learn how to accept that it's okay not to feel okay and give yourself permission to be human. Discover the beauty of embracing imperfection and letting go of the need to have it all figured out. Start your journey towards inner peace with this enlightening episode that could change the way you approach your career, relationships, and personal growth.


Time stamps
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[00:00:00] Intro

[00:00:40] Days when every corner of your life comes crashing down

[00:01:36] We all carry the weight of responsibility

[00:02:22] The first part of this affirmation

[00:02:48] The second part of this affirmation

[00:03:27] The third part of this affirmation

[00:03:56] Start affirmation with a body scan

[00:04:53] Repeat affirmation out loud

[00:05:46] Visualize this affirmation

[00:06:42] End of affirmation

[00:07:11] Make your affirmations sticky

[00:07:34] Learn how to do a proper body scan

[00:08:30] End

Curious to learn how to make your affirmations sticky? Listen to episode 1 and I’ll walk you through how to make your affirmation practice a more effective and transformative tool for your career changing journey.

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.

Prepare to navigate life after a layoff and embark on a journey of self-discovery and growth in the latest affirmation episode of the Mindful Life Changes (formerly known as Mindful Career Change Podcast), host Valerie Mekki guides you toward reclaiming your self-worth, embracing resilience, and recognizing the abundant value you bring to the professional world with this empowering affirmation: 'This Layoff Doesn’t Define Me. My Worth and Value Goes Beyond This Setback and I Have Still So Much To Offer.'

Valerie shares her personal journey of grappling with the emotional impact of a layoff and the subsequent feelings of shame and embarrassment. She encourages listeners to acknowledge these emotions but not assign them more significance than they deserve. She reframes life after a layoff as an opportunity for growth, emphasizing its potential to uncover hidden talents and ignite new passions. Join her on this transformative episode as she guides you toward reclaiming your value and finding new possibilities in the face of a layoff.

Show Notes and Timestamps:
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[00:00:00] Intro

[00:00:42] Today's affirmation

[00:01:08] Everyone says, don't take it personal

[00:01:50] Grappling with my identity without a job.

[00:02:11] Having to face my family friends

[00:02:32] Normal thoughts that arise after being laid off

[00:03:09] A layoff as fertilizer for your career growth

[00:03:51] Priming your mind and body so you're open to accepting this affirmation

[00:04:17] Imagine yourself writing this affirmation down

[00:04:56] Repeat the affirmation out loud to yourself

[00:05:41] Visualize yourself living out this affirmation in full color

[00:06:44] End of affirmation

[00:07:24] Learn how to make your affirmation sticky

[00:08:18] End

Curious to learn how to make your affirmations sticky? Listen to episode 1 and I’ll walk you through how to make your affirmation practice a more effective and transformative tool for your career changing journey.

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.

Step into a world of untapped potential and embark on a transformative journey in the latest affirmation episode of the Mindful Career Change Podcast. Host Valerie Mekki invites you to unlock your hidden superpowers and harness your unique strengths, skills, and talents for your career changing journey.

With an empowering affirmation at the core, "I Am Tapping Into My Potential and Where I Focus My Energy Will Expand and Grow," Valerie delves into the exhilarating possibilities that lie ahead. Whether you're on the verge of switching professions, launching a business, or seeking a fulfilling side hustle, this episode promises to be the catalyst for your greatest chapter yet. 

Are you ready to unleash your untapped potential and witness your career soar to new heights? Your future self awaits.

Show Notes and Timestamps:

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[00:00:00] Intro 

[00:00:09] We all have the potential 

[00:01:05] Let's talk about potential

[00:01:28] Harness the power of your unique skills

[00:01:52] Coming up with this list may not come as easy 

[00:02:22] Strengths and characteristic assessment tests

[00:03:01] My results of the assessment tests

[00:03:20] Interview your most objective friends

[00:04:05] Start of affirmation

[00:05:16] Say the affirmation out loud

[00:05:57] Visualize the affirmation

[[00:06:44] End of affirmation

[00:07:23] How to make your affirmation sticky

[00:08:10] End

If you’re curious to learn more about how to make your affirmations S.T.I.C.K.Y which is an acronym for how to make your affirmation practice more effective and sustainable. Go back to episode 1, where I walk you through the steps of how to make your affirmations S.T.I.C.K.Y so they can have a transformative impact on your career journey. 

Read about the different character and skill strength assessment tests I took at the beginning of my career changing journey that ultimately led me to successfully pivot into becoming  a writer.

How to Use Personality Tests For A Career Change

ohhelloworklife.com

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.

Embrace your intuition and trust the process of career change with this powerful affirmation, “I trust my intuition and the process. The Universe will provide the answers.” In this episode of Mindful Life Changes (Formerly known as the Mindful Career Change) host Valerie Mekki, a career change counselor and guide, explores the power of following your inner wisdom and trusting the process that whatever unfolds is for purpose or learning. She also shares a story of a setback that transformed into a stepping stone for a set-up and how the Universe can provide answers when you least expect it. This episode reminds us to surrender to the journey and let go of the need for certainty by trusting your intuition, embrace the process, and let the Universe play a role in your career transformation.

Ep.5: Positive Affirmation: I Trust My Intuition and The Process

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[00:00:00] Intro

[00:01:04] Let's talk about your intuition, it’s like a core values signal system

[00:01:40] Trusting the process 

[00:02:19] When Valerie decided to trust the process

[00:03:39] Leaning in on the Universe 

[00:05:20] Start of the affirmation

[00:08:20] End of affirmation

[00:08:31] Making your affirmation S.T.I.C.K.Y 

[00:10:17] End of episode

Curious to learn how to make your affirmations sticky? Listen to episode 1 and I’ll walk you through how to make your affirmation practice a more effective and transformative tool for your career changing journey.

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.

Push past your comfort zone and embrace change with this powerful affirmation for growth. Plant the seed of encouragement as you carve out your new career path with this pivot. In this episode, host Valerie Mekki, a career change counselor, shares the affirmation "I Am Outgrowing My Comfort Zone And I Am Capable Of Moving Past The Discomfort." She emphasizes the importance of recognizing the boundaries of comfort zones and how they can hinder career growth and fulfillment. This affirmation acknowledges that with change comes discomfort but you’re capable of moving past it and outgrowing it so you can thrive in your career change.

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Show Notes and Timestamps:

[00:00:00] Intro: Today's affirmation, I am outgrowing my comfort zone and I'm capable of moving past the discomfort 

[00:01:14] Let's talk a little bit about comfort zones 

[00:02:00] Comfort zones are a false sense of security

[00:02:13] I was duped in my comfort zone

[00:03:24] My comfort zone was decorated with fear of failure

[00:04:32] You're brave to face the discomfort

[00:04:50] Start of affirmation

[00:07:35] End of affirmation

[00:09:10] End of episode

Curious to learn how to make your affirmations sticky? Listen to episode 1 and I’ll walk you through on how to make your affirmation practice a more effective and transformative tool for your career changing journey.

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.

Embrace your courage, bravery, and worthiness as you navigate your way through this career changing journey. In this episode of the Mindful Life Change Podcast (previously known as the Mindful Career Change), host Valerie Mekki, a career change counselor, focuses on the affirmation: "I Am Courageous. I Am Brave. I Am Worthy Of This Career Change."

This affirmation serves as a reminder of the extraordinary nature of changing careers and acknowledges the courage required for such a transition. I encourage you to see yourself as a hero in your own story and envision taking action with bravery and courage. Your path towards a career change is worth it and you are worthy of pursuing a more fulfilling path. I will guide you through the affirmation and how to incorporate it into your daily activities for 21 days once a day. Staying consistent with your affirmations will make them more effective and transformative.

Show Notes and Timestamps:

[00:00:00] Intro

[00:00:08] This affirmation is a reminder 

[00:00:50] Making a connection between changing careers and being a hero

[00:01:21] Is a career change worth it?

[00:01:40] Start of the affirmation 

00:02:00] Start with a body scan

[00:02:30] Imagine you’re writing down this affirmation 

[00:02:50] Repeat it out loud to yourself

[00:03:21] Visualize yourself living out this affirmation

[00:04:29] End of the affirmation and how to incorporate it into your daily activities 

[00:05:05] Closing

[00:05:33] End

Curious to learn how to do a proper body scan? Listen to episode 2 and I’ll walk you through a relaxing body scan to help prim your mind and body before you practice your affirmations. 

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.

A mindfulness body scan before an affirmation practice can cultivate a sense of calm, presence, and self-awareness to support your pursuit of a meaningful career change. In this episode of The Mindful Life Changes Podcast (previously known as the Mindful Career Change), host Valerie Mekki, a career change counselor, introduces the concept of a body scan as a mindfulness practice before engaging in positive affirmations. She explains how a body scan meditation helps prime the mind and body by acknowledging the present moment and releasing any tension or stress.

You’ll be guided through a step-by-step process to perform a mindfulness body scan. With this technique, you can cultivate a sense of calm, presence, and self-awareness to support your pursuit of a meaningful career change or midlife moment.

Show Notes and Timestamps

[00:00:00] Intro

[00:00:31] A body scan can help your affirmation practice  

[00:01:09] What is a body scan? 

[00:01:53] A body scan is like stretching before working out

[00:02:02] Start of the body scan

[00:03:42] End of the body scan 

[00:04:22] Closing

[00:04:42] End

Incorporating a quick body scan before practicing your positive affirmations, it can make your affirmations the best tools in your career change toolkit, making them more effective and sustainable. Learn how to make your affirmations S.T.I.C.K.Y by listening to episode 1.

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.

Before we dive into our weekly positive affirmations for your career changing journey, you want to make sure affirmations stick with you by memorizing them, saying them out loud and even visualizing them into action. In this first episode of The Mindful Career Change Podcast, career changer and counselor, Valerie Mekki shares why positive affirmations are so essential for a career change and how to make them sticky. Valerie's acronym is a great way to remember the steps involved in making affirmations more effective. She provides a step-by-step guide on how to make affirmations S.T.I.C.K.Y.

S.T.I.C.K.Y.

• S - Scan your body
• T - Take 2-3 cleansing breaths
• I - Imagine writing the affirmation on a clean whiteboard
• C - Call out the affirmation
• K - Kaleidoscope a vision
• Y - Yours for the next 21 days, repeated at least once a day

So before you dive into your affirmation practices, try adopting these simple best practices to help make them more effective and sustainable and the best tool in your toolkit in this career changing journey.

Show Notes and Timestamps:

[00:00:00] Intro 

[00:00:22] Reciting positive affirmations: This can give you a boost of confidence and self-assurance. You need to get over your fears and doubts.

[00:00:50] Why affirmations are essential: They helped me build up my self-confidence to tackle any roadblocks or any new challenges.

[00:02:00] A positive affirmation is like an energy bar: Good for your mind, body, and soul. 

[00:02:48] People are left hangry:  People are practicing affirmations leave themselves and as soon as it's done, that's it. It doesn't leave them satisfied.

[00:03:08] How do you make your affirmations S.T.I.C.K.Y?: An acronym for what you do before, during, and after you practice your affirmations.

[00:03:38] What does each letter stand for?: A breakdown of what each letter represents. 

[00:05:26] S represents scanning your body

[00:06:08] T represents taking 2-3 cleansing breaths

[00:06:37] I represents imagine; to help memorize the affirmation

[00:06:57] K represents a kaleidoscope

[00:07:22] Y represents “yours”; your affirmation for the next 21 days, reciting it to yourself at least once a day. 

[00:08:10] Closing 

[00:08:28] End

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.

Are you an overstretched midlife mom juggling teenagers and aging parents while feeling mentally exhausted and losing yourself in the process?

You're not alone in this overwhelming season. As someone currently living in the sandwich generation with my dad in assisted living while my kids are in school, I understand the unique burnout that comes from caring for everyone except yourself.

This show offers practical mindfulness tools specifically designed for moms navigating caregiving responsibilities while raising kids.

Tune in twice a week for:

• Sundays: 20-minute episodes addressing common midlife challenges with practical strategies plus a featured mindfulness practice (affirmations, mantras, or meditations)
• Wednesdays: Short guided practice sessions to reinforce Sunday's mindfulness technique and reset your week

These bite-sized practices fit into your chaotic schedule and help you show up as the calm, present mom you want to be.

Start with our fan-favorite Episode 97: "Midlife Slump? You Deserve Better— 'I Am' Affirmations for Self Worth" to begin transforming how you see yourself today.

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.