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

Valerie Mekki
  • 5.0 (21)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY

Are you an overstretched midlife mom juggling kids 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.

  1. 1D AGO

    Don’t Let this be a ‘Passing’ Year: A Vitality Affirmation Practice for Midlife

    Are you just "getting through" this year because it isn’t a milestone birthday? We often treat the years between the "big zeros" like a waiting room, but in this Midweek Reset, Valerie Mekki challenges you to stop sleepwalking and start living. Building on Sunday's episode, we reinforce the "Birthday Jackpot" mindset. This 10-minute guided session is designed to help you move from the weight of "adding age" to the joy of "adding life. In this Reset, you’ll experience: The Jackpot Reframe: Shifting from the burden of another year to the privilege of your current strength and presence. The "I Get To" Check-in: Identifying the mundane miracles—like driving, walking, and choosing—that we often take for granted. The Vitality Vow: A guided practice using the affirmation: "I am not just adding years; I am adding life to my years." Visualization for Growth: Seeing yourself step into new passion projects, health, and joy. Resources & Links: NEW! The Midlife Minuet on Substack: Join Valerie’s biweekly newsletter for hot takes on the three "A’s": Aging gracefully, AI in work, and Affirmations for grounding. [Link to Substack] The Calm Kit: Sign up for 'The Midlife Minuet' and receive your free "10-Minute Calm Kit for Sandwich Generation Moms" as a special thank you! Sunday’s Full Episode: Listen to Episode 143 to learn the full "Birthday Math" concept. Instagram: Connect with Valerie @themindfulmidlifemom 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.

    9 min

  2. 4D AGO

    143 | Don’t Let Another Year Pass You By—Reframing the Midlife Birthday Blues

    How do you feel about this year’s birthday? Is it a "meh"... or a "hell yeah!"? If you’re leaning toward "meh," you aren't alone. In the sandwich generation, we often treat non-milestone birthdays like 47 as just another year of "adding up" gray hair, invisibility, and exhaustion. We wait for the big zeros to celebrate, effectively sleepwalking through 90% of our lives. In this personal episode, Valerie Mekki shares how witnessing her father’s decline changed her "Birthday Math" forever. She realized that being a "boring" 47—with the ability to move, think, and choose—is actually his greatest wish. Valerie shares three practical rules to help you reclaim your "off-years" and shift from simply adding age to intentionally adding life. We wrap up with a guided "Whiteboard" affirmation practice designed to help you visualize new possibilities, from passion projects to renewed vitality. In this episode, you’ll discover: The Birthday "Meh": Why we wait for milestones and how that "waiting room" mindset robs us of the present. The Jackpot Zone: Shifting your perspective to see that having mobility and cognitive presence is like winning the lottery. Guided Affirmation: A practice to help you visualize your healthiest, strongest self and spark joy back into your life. Resources & Links: The Calm Kit: Download your free "10-Minute Calm Kit for Sandwich Generation Moms" - click HERE Newsletter: Join the "Oh Hello Midlife" community for weekly reset rituals. Instagram: Connect with Valerie @themindfulmidlifemom 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.

    10 min

  3. FEB 11

    Distant Caregiving Guilt: A Grounding Affirmation for Sandwich Generation Moms

    Do you feel like you’ve "abandoned your post" just by living your own life? We often tell ourselves that being a "good daughter" requires being physically present 24/7. When we aren't, a constant hum of stress follows us into our homes, our work, and even our sleep. In this Midweek Reset, Valerie Mekki helps you set down that "heavy luggage" of guilt and return to center. Following up on Sunday’s conversation about Distance Guilt, this short guided session reinforces a vital metric shift: Proximity is a physical fact, but presence is a choice. Whether you are traveling back and forth between households or managing care from another state, this practice is designed to help you ground yourself in the "now" so you can show up fully for the people in front of you and the ones afar. In this Reset, you’ll experience: Presence vs. Proximity: A quick reminder that connection isn't about coordinates on a map—it’s about the heart. The Distance Affirmation: Reinforcing your power with the mantra: "I am here. They are there. The love remains." The Calm Kit: Download your free "10-Minute Calm Kit for Sandwich Generation Moms" - click HERE Newsletter: Join the "Oh Hello Midlife" community for weekly reset rituals. Instagram: Connect with Valerie @mindfullifechanges 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.

    9 min

  4. FEB 8

    142 | Sandwich Generation Guilt When You Live Far Away From Your Parent

    If you live far away from your aging parents, you know that heavy, constant hum of stress. Your body is in your own home, but your mind is miles away, running through the "what ifs" and wondering if you've "abandoned your post." In this episode, Valerie Mekki tackles the "Guilt Gap" and the Proximity Trap—the false belief that being a "good daughter" is measured in mileage. We explore why physical proximity is a fact, but emotional presence is a choice, and how you can be deeply connected even when you are across the country. In this episode, you’ll discover: Why we mistakenly believe that presence equals love and how to make the shift. How to stop fighting the reality of your physical location to end unnecessary suffering. Why taking care of your own wellness is a prerequisite for being a better caregiver. The Scheduled Connection: A practical tool to replace 24 hours of low-level anxiety with high-quality presence. A 5-minute grounding meditation featuring the mantra: "I am here. They are there. The love remains." Resources & Links: The Calm Kit: Download your free "10-Minute Calm Kit for Sandwich Generation Moms" - click HERE Newsletter: Join the "Oh Hello Midlife" community for weekly reset rituals. Instagram: Connect with Valerie @mindfullifechanges 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.

    11 min

  5. FEB 4

    The Power of Stillness: 5 Minute Guide to Train Your Mind & Body

    Does the idea of being still for five minutes make you feel instant guilt? We often complain about being overwhelmed, yet we struggle to simply take a break. In this Midweek Reset, Valerie Mekki helps you overcome the psychological "itch" to stay busy and introduces the concept of Stillness Reps. Building on Sunday's episode, we move from the theory of active recovery into the actual training. We explore how to acknowledge the nagging thoughts of "not being productive" and reframe them as the "burn" of a new muscle growing. This 10-minute session is your biological rest interval, designed to clear the "mental lactic acid" of the week so you can finish your day stronger for yourself and your family. In this Reset, you’ll experience: The Productivity Itch: Why feeling uncomfortable in stillness is actually a sign of growth.Real-Life Stillness Reps: How to use "Car Pauses" and "Threshold Breaths" to recalibrate between tasks.Active Recovery Practice: A guided 5-minute stillness meditation to anchor your nervous system. The Stillness Affirmation: Reinforcing your power with: "My stillness is my strength. My pause is my power." Resources & Links: The Calm Kit: Download your free "10-Minute Calm Kit for Sandwich Generation Moms" - click HERE Newsletter: Join the "Oh Hello Midlife" community for weekly reset rituals. Instagram: Connect with Valerie @mindfullifechanges 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.

    13 min

  6. FEB 1

    141 | Why You’re Afraid to Be Still (and How to Fix It) Why the Pause is Productive in Midlife

    "I don't have time to be still." We say it constantly, but what if skipping the pause is actually making you weaker? In this episode, Valerie Mekki shares a powerful realization from the weight room: growth doesn't happen while you're lifting; it happens during the recovery. We dive into the science of active recovery, exploring how the rest interval between "sets" of our busy day is essential for replenishing our energy (ATP) and clearing out the mental waste that leads to burnout. Valerie breaks down why moms are biologically wired to resist being idle and how to reframe stillness as Strategic Maintenance. You’ll learn how to treat your daily transitions—like the car ride home or entering a parent's room—as "Stillness Reps" that build your emotional resilience. We wrap up with a 5-minute guided meditation designed to help you "sit in the itch" of the doing and strengthen your capacity for peace. In this episode, you’ll discover: The Strength Training Lesson: Why recovery during a workout is actually part of the workout.The Science of ATP & Waste: How the pause refuels your energy and clears "mental lactic acid."Busting the 3 Busy Myths: Why stillness isn't lazy—it's the warm-up for your nervous system. The Guided Practice: A meditation to help you build the muscle of stillness and stay anchored when things get uncomfortable. Resources & Links: The Calm Kit: Download your free "10-Minute Calm Kit for Sandwich Generation Moms" - click HERE Newsletter: Join the "Oh Hello Midlife" community for weekly reset rituals. Instagram: Connect with Valerie @mindfullifechanges 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.

    17 min

  7. JAN 28

    Feeling Drained? An Empowering Mantra Practice for Compassion Fatigue

    Is your emotional battery flashing red at 0%? When you are caring for everyone else, it is easy to slip into "power-save mode"—that hollow, numb feeling where you are simply going through the motions. In this Midweek Reset, Valerie Mekki leads you through a high-impact mantra practice designed to bring your heart back "online." Building on our Sunday conversation about compassion fatigue in the sandwich generation, this episode provides a dedicated space to stop giving and start receiving. These 10 "I Am" mantras are designed to fit into your busy schedule, helping you shift from emotional exhaustion to resilience in just 10 minutes. In this Reset, you’ll experience: The Power of Repetition: Why "I Am" statements are the fastest way to signal safety to your nervous system. Grounding Breathwork: A quick reset to release the "to-feel" list of the week. 10 Empowering Mantras: Declarative statements to recharge your battery and validate your worth. The Identity Shift: Moving from "Caregiver" back to "Human Being." Resources & Links: The Calm Kit: Download your free "10-Minute Calm Kit for Sandwich Generation Moms" - click HERE Newsletter: Join the "Oh Hello Midlife" community for weekly reset rituals. Instagram: Connect with Valerie @mindfullifechanges 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.

    8 min

  8. JAN 25

    140 | Feeling Numb? Understanding Caregiver Burnout vs. Compassion Fatigue in Midlife

    Have you ever looked at a loved one in crisis and realized... you just don't feel anything? No anger, no sadness—just a hollow, empty numbness? If you feel like your heart has gone into "power-save mode," you aren't a bad person. You are likely experiencing compassion fatigue in the sandwich generation. In this episode, Valerie Mekki breaks down why the "Good Daughter" and "Good Mom" masks can lead to emotional exhaustion. We explore the biological reality of compassion fatigue and how it differs from traditional caregiver burnout. Using the analogy of an emotional battery, Valerie shares how your brain "unplugs" your empathy to protect you from total collapse—and how you can intentionally plug back in. We wrap up with 10 powerful "I Am" mantras for midlife moms designed to shift you from depletion to self-compassion. In this episode, you’ll discover: Power-Save Mode: Why emotional numbness is a biological safety mechanism, not a character flaw. Tasks vs. Feelings: The crucial difference between task-based burnout and the emotional drain of compassion fatigue. The "Off-Duty" Mindset: How to signal to your nervous system that it is safe to stop scanning for others' needs. 10 Powerful ‘I Am’ mantras to help recharge your emotional battery. Resources & Links: The Calm Kit: Download your free "10-Minute Calm Kit for Sandwich Generation Moms" - click HERE Newsletter: Join the "Oh Hello Midlife" community for weekly reset rituals. Instagram: Connect with Valerie @mindfullifechanges 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.

    9 min
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Are you an overstretched midlife mom juggling kids 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.

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