Mindset Resources

1. 2–5 Minute Meditation / Breathwork Guide

Purpose: Calm the nervous system and create a pause before reacting.

Option A: Simple Breath Reset (2–3 Minutes)

  1. Sit or stand comfortably.

  2. Inhale through your nose for 4 seconds.

  3. Exhale slowly through your mouth for 6 seconds.

  4. Repeat for 6–8 rounds.

Silently repeat on the exhale:

  • “I am safe.”

  • “I am grounded.”

Option B: Body Awareness Reset (3–5 Minutes)

  1. Close your eyes or soften your gaze.

  2. Take one slow breath in and out.

  3. Scan your body and release tension:

    • Jaw

    • Shoulders

    • Hands

    • Belly

  4. Let your breath return to normal.

End with:

  • “I am here.”

  • “This moment is enough.”

Option C: Walking Meditation (Great for Plan B Days)

  • Notice 3 things you see

  • Notice 2 things you hear

  • Notice 1 thing you feel in your body

2. Daily Affirmation List

Choose 1–2 per day

Purpose: Reinforce identity and self-trust without forced positivity.

Consistency & Self-Trust

  • I keep promises to myself.

  • Small actions done consistently matter.

  • I can trust myself to show up.

  • I follow through, even when it’s imperfect.

Midlife Identity

  • This season of life deserves my care.

  • I am allowed to prioritize myself.

  • My habits support the life I want to live.

  • I am building strength—inside and out.

How to Use

  • Say them out loud

  • Write them once in a journal

  • Repeat them during walks, workouts, or transitions

3. Journal Prompt Lists

Short answers or bullet points count

Morning Mindset Journal (2–5 Minutes)

  • What would make today feel supportive?

  • What is one thing I want to prioritize today?

  • How do I want to show up today?

  • What does “enough” look like today?

Evening Reflection (2–5 Minutes)

  • What went well today?

  • What am I proud of today?

  • What drained my energy?

  • What do I want to release before tomorrow?

Identity-Based Prompts (2–3x per Week)

  • The woman I am becoming prioritizes ______.

  • When I stay consistent, I notice ______.

  • One habit that makes everything easier is ______.

  • If I trusted myself more, I would ______.

4. Gratitude Tool (2–3 Minutes)

Daily Gratitude Practice
Choose one:

  • Write 3 specific things you’re grateful for

  • Complete: “Today, I am grateful for ______.”

Prompt Bank

  1. Something my body allowed me to do today

  2. A moment that felt calm or grounding

  3. A choice I made that aligned with my values

  4. Support I noticed or received

  5. Recommended Personal Development Options:

    Podcasts (Listen While You Move or Reset)

    • The Midlife Glow Up Podcast
      Fitness, nutrition, habits, and mindset for women 40+.

    • On Purpose
      Perspective, purpose, and emotional well-being.

    • The Mel Robbins Podcast
      Confidence, boundaries, and self-trust tools.

    • The Peter Attia Drive
      Longevity, healthspan, and evidence-based health insights.

    Recommended Books (Read 5–10 Pages)

    • The Gap and the Gain
      Shifts focus from what’s missing to progress made.

    • The 5 Second Rule
      Encourages action over overthinking.

    • Atomic Habits
      Builds habits through identity and small, repeatable actions.