In today’s fast-paced society, it’s easy to become absorbed in our daily duties and lose touch with the present moment. Often, we’re just going through the motions and not fully engaging with life’s rich experiences. Memories of the past and thoughts of the future clog our minds and overshadow our ability to be fully present.
Do you find yourself letting the outside world’s distractions interfere with embracing the beauty of the present moment? Perhaps you’ve found yourself stressing and worrying about things outside your control, such as a family member, money, or career.
During the COVID pandemic, study results showed a significant increase in mental health issues: anxiety, depression, and loneliness, especially among black women over 50. Unfortunately, these issues, as well as others (e.g., racism, sexism, poverty), play a significant role in black women’s ability to focus on the present moment.
This article, “Age with Radiance: 10 Mindfulness Practices for Black Women 50+,” aims to equip black women over 50 with 10 mindfulness practices. These practices can enhance well-being, promote radiant aging, and serve as additional tools in their wellness toolbox, helping them navigate life’s ups and downs while staying present.
Before we dive into the 10 Mindfulness practices, let’s define mindfulness and discuss its origin.
What is mindfulness?
Mindfulness Origin
Despite its popularity in the Western world over the last decade as a stress reliever, mindfulness can be traced back more than 2500 years in various religions, including Buddhism, Hinduism, and Islam.
- Buddism Mindfulness – Mindfulness is a core part of Buddhism, sometimes called “Sati.” It is a fundamental part of Budda’s primary teaching. In Buddhism, mindfulness involves being fully present and aware of one’s thoughts, emotions, and surroundings without judgment.
- Hindisum Mindfulness – In Hindi, mindfulness is related to “Dhyana,” which means meditation or contemplation. In Hinduism, mindfulness practices involve focusing the mind and turning attention inward to achieve a state of self-awareness and concentration. Through yoga, Pranayama (breath control), and mantra repetition, one seeks to quiet the mind, gain insight into oneself, and establish a spiritual connection.
- Islam Mindfulness – In Islam, mindfulness is often called “Taqwa,” which means God’s consciousness or the mindfulness of Allah. It involves being aware of Allah’s presence in all facets of life. Islam’s mindfulness practices involve reciting Quranic verses with reflection and contemplation, completing five daily prayers (Salah), which focus and reverse, and participating in Dhikr (remembrance of Allah) to stay mindful of God’s presence at all times.
Now that we’ve explored mindfulness’s origins and defined the term, let’s examine the 10 mindfulness practices black women over 50 can incorporate into their wellness routines to cultivate inner peace, resilience, and radiant aging.
Mindfulness Practices:
Practice 1: Mindfulness Breathing
Mindful breathing is a core technique of mindfulness. Every day, set aside some time to sit still and concentrate on your breathing. Take note of how the air feels inside and out of your body. Release stress and strain with each breath, enabling yourself to feel rooted and in control of the here and now. In addition to fostering relaxation and lowering anxiety, mindful breathing can also improve sensations of clarity and tranquility.
Practice 2: Gratitude Practice
Practicing gratitude can change our perspective, make our lives happier, and positively impact us. Set aside time daily to write down one to five things you’re grateful for in a gratitude journal. Practicing gratitude can enhance mindfulness by helping us focus on the present moment and appreciate the world around us. When we actively recognize what we’re grateful for, big or small, it shifts our attention away from past regrets or future concerns.
Practice 3: Mindful Movement
Exercises like yoga, tai chi, or qigong can significantly enhance mindfulness. These practices involve moving the body deliberately and consciously while paying close attention to sensations, breath, and present-moment experience.
Practice 4: Mindful Eating
Mindful, conscious eating involves being completely present and attentive to one’s food, emotions, hunger, and satisfaction cues.
Practice 5: Journaling
Mindful journaling is about tuning into the present moment as you write and reflect. It involves observing your thoughts and feelings without judgment and using your journal to explore and discover more about yourself.
Practice 6: Mindful Communication
Intentional speaking, attentive listening, and compassionate reactions are critical aspects of mindful communication. When interacting with others, strive to communicate mindfully by attentively listening, responding honestly and respectfully, and staying open to different perspectives. Practicing mindful communication can enhance relationships, resolve conflicts, and foster deeper connections with those around you.
Practice 7: Self-Compassion
Self-compassion can help you be more mindful by lowering self-criticism, building emotional strength, raising self-awareness, encouraging thanks, and making connections with others stronger through acceptance and kindness toward oneself.
Practice 8: Mindful Coloring
Mindful coloring can help with mindfulness by offering a relaxing activity that involves the senses and lets you focus on the present. The repetitive and rhythmic motion of coloring can help you achieve a state of flow where you can become fully absorbed in the creative process, letting go of distractions and worries. Click here for your free mindful coloring page.
Practice 9: Mindful Meditation
Mindful meditation involves intentionally focusing on the present moment, typically by observing the breath, bodily sensations, or thoughts without judgment. The practice fosters a greater understanding of the self and the environment by cultivating awareness, acceptance, and calmness. Below is a list of a couple of great mindful meditation apps:
Practice 10: Check In With Yourself
Checking in with yourself is a mindfulness practice that involves pausing to tune into your thoughts, feelings, and body feelings. Scanning your body, asking yourself, “How do you feel,” and waiting patiently for the answer without judgment.
As we wrap up this article on mindfulness practices for black women 50+, may these techniques bring newfound enrichment to your life.
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The content on this blog is for informational purposes only. It is not professional advice and should not replace consultation with a health care professional. RBL Wellness & Beauty LLC or I am not liable for any direct, indirect, incidental, consequential, or any other damages arising out of or connected in any way with the use of the information provided on this site, including recipes, advice, and tips.
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