Let’s face it – hitting the big 5-0 can be a bit of a rollercoaster. Your body starts doing weird things, your kids are flying the nest, and suddenly everyone’s talking about retirement. But here’s the kicker: it’s also an incredible opportunity for growth and self-discovery. 

I started doing these practices consistently 5 years ago and they’ve genuinely transformed my life. If you’re feeling a bit lost or overwhelmed, give these a try. Trust me, your future self will thank you!

1. The Five-Minute Morning Meditation

I know, I know. No surprise here but when I first heard about meditation, I thought it was all incense and chanting. But hear me out. Starting your day with just five minutes of quiet reflection can be game-changing.

Here’s how I first started, and some days it’s all I do:

• Wake up (obviously)
• Sit comfortably in a quiet spot
• Close my eyes and focus on my breath
• When thoughts pop up (and they will), I acknowledge them   and let them float away
• Gradually extend the time as it feels right

It’s not about clearing your mind completely – that’s pretty much impossible. It’s about creating a moment of calm before the day’s chaos begins.

2. The Gratitude Walk

This one’s perfect for all my fellow nature lovers out there. Instead of just power-walking for exercise, try this:

First – leave the headphones at home – no music or podcasts! 

• Go for a 15-30 minute walk (neighborhood, park, your garden)
• For each step, think of something you’re grateful for
• Really feel the gratitude – let it fill you up

It sounds simple, but it’s powerful. Not only do you get some exercise, but you also train your brain to focus on the positive. Win-win!

3. The Bedtime Body Scan

Sleep can be elusive as we get older, am I right? This practice has been a game-changer for my sleep quality:

• Lie down comfortably in bed
• Starting at your toes, focus your attention on each part of your body
• Notice any sensations without judgment
• Take a breath at each point
• Gradually work your way up to the top of your head
• If your mind wanders, gently bring it back to your body

It’s like a lullaby for your nervous system, helping you unwind and prepare for sleep.

These practices might seem small, but they’ve had a huge impact on my life. They’ve helped me manage stress, improve my relationships, and find joy in the little things. And the best part? You can start right now, no special equipment needed.

Remember, it isn’t about being perfect. It’s about showing up for yourself, one moment at a time. So why not give it a try? Your mind (and probably your family) will thank you. 

Do you have something you started doing in your older years?  I’d love to hear about your experiences in the comments!

Here’s to aging well in body, mind and spirit!

P.S If none of these resonate with you, a dance party in the kitchen is my go to pick me upper! Never fails and is quite contagious!