Let’s Talk About Mindfulness—It Doesn’t Have to Be Hard!

A question came from a reader about mindfulness.

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“How do I even start practicing mindfulness when I’m already overwhelmed with caregiving? I don’t have the time or energy, but I feel like I’m barely holding it together.”

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I’m so glad you asked this question.

Seriously.

It’s one I hear all the time, and I’ve been right where you are, wondering how I could possibly add one more thing to my day.

Here’s the thing about mindfulness: it doesn’t have to be this big, time-consuming practice. You don’t need to block off an hour a day or go meditate on a mountaintop to make it work.

In fact, mindfulness is all about finding moments of presence in the middle of your busy life. It’s something you can weave into your day, even when it feels like everything is on your shoulders.

Here are a few super simple things that helped me, and I think they’ll help you too:

1. Sneak in Mindful Breathing (Yes, Even While You’re Busy!)

You’re already doing a million things, so why not make one of them work for you?

Next time you’re helping your loved one—whether it’s getting them settled or making them a meal—take a moment to focus on your breathing.

Just breathe in a little slower, then breathe out longer. It’s so simple, but it gives your brain a little break from the chaos, even while you’re still doing the work.

2. Five-Minute “Check-In” Body Scans

I know you’re thinking, “When am I supposed to find five minutes?” I get it!

But even while you’re waiting for something (like coffee to brew, or even while your loved one naps), you can sneak this in.

Sit down, close your eyes, and mentally scan your body—starting from the top of your head to your toes. Where are you holding tension?

Let yourself relax a little in those spots. Trust me, this tiny pause can shift how you feel for the rest of the day.

(if you don’t know how to do body scans – you can learn in my ​live workshop​ – it is super easy)

3. Stay Present in the Little Moments

Caregiving can feel like an endless list of tasks, right? But mindfulness is really about just being present in the small moments.

The next time you sit with your loved one, let go of all the “what’s next” thoughts.

Just be there, even for a few minutes. It’s amazing how this simple shift can help you feel more connected—and way less stressed.

I totally get that feeling of barely holding it together. And honestly?

That’s exactly why mindfulness helped me so much.

It’s not about finding extra time—it’s about using the time you already have to feel more centered.

And if you want to go deeper, I’d love for you to join me in a live workshop I’m hosting.

It’s specifically for busy women in midlife like you—because you deserve to feel more calm, grounded, and, yes, even cared for yourself.

We’ll dive into things like:

• How to stay present and keep calm, even when things get overwhelming

• Letting go of that constant guilt (I know it’s real)

• And how to make space for yourself without feeling like you need to add more hours to the day!

If that sounds like something you need (and trust me, if you’re asking these questions, it probably is), I’d love for you to join us. Here’s the link to grab your spot: ​Click here for all the details​.

You’re not alone in this, and I really think this could make a difference for you. Just remember—tiny shifts add up, and you’re doing amazing, even when it feels like you’re barely keeping it together.

Warmly,

Vanja

PS – Don’t wait for burnout to hit before you take care of yourself. Start with one of these small mindfulness tips today—you’ll be surprised at the difference it can make.