Do you often feel overwhelmed and depleted? Struggle to cope with the stresses of daily life? It’s time to take back control and flourish!
Alisa Connan, founder of heart-centred health coaching business shares her expert advice on how mindfulness can help you reconnect with yourself and feel more balanced. Ready to take on the day with confidence!
As women, we often juggle countless roles—nurturers, leaders, lovers, caregivers, and creators. But in the relentless flow of life, it’s easy to lose touch with the most vital connection of all: the one we have with ourselves.
Mindfulness is not just about slowing down; it’s about thriving and living in alignment with your values, anchored in the present, deepening your relationships, and the balance you deserve. As a hormone health coach, I often see clients who initially resist the idea of mindfulness—feeling that life is too busy to pause or that the thought of sitting still feels overwhelming. However, mindfulness is not about forcing yourself to stop; it’s about integrating small, intentional moments into your day that help you feel grounded and connected.
Connection to Self
At the heart of mindfulness is the act of reconnecting with yourself. Many women I work with feel overwhelmed by the constant demands of parenting, work, and life’s endless to-do lists. One client, a mother of two balancing a high-pressure career, came to me feeling completely depleted. She was holding space for everyone else but had no time for herself.
Together, we co-created a simple, sustainable plan that began with ten minutes of morning yoga each day. This small change helped her reclaim a sense of balance and resilience, enabling her to navigate the stress of the day with more ease and presence.
This simple, intentional practice became a lifeline for her. It wasn’t about perfection; it was about presence. Those ten minutes provided a much-needed reset, grounding her for the day ahead. Even on the busiest days, when time was tight or sleep had been interrupted, she still made space for herself by unrolling her mat and taking three deep breaths. By prioritising herself each morning, she became better equipped to face life’s challenges.
Hormone Balance
The benefits of mindfulness extend beyond emotional wellbeing. Mindfulness practices can also positively impact hormone balance. By reducing cortisol levels, mindfulness helps manage stress and supports better sleep, energy, and digestion. Balancing stress hormones like cortisol is crucial for regulating oestrogen and progesterone, which can help alleviate common symptoms like anxiety, heavy painful periods and body composition.
Mindfulness doesn’t need to be complicated. Simple, intentional practices, like pausing before a meal to take a few deep breaths, can not only reduce cortisol levels but also aid digestion and ground you in the present moment, shifting the way you show up in the world.
Connection with Others
Mindfulness also strengthens our relationships. When we’re present with those we care about, we create deeper, more meaningful bonds. An incredibly simple practice I recommend is light self-touch—placing a hand on your arm and lightly stroking the skin. This gesture, paired with deep breathing, helps release oxytocin, the “love hormone,” which instantly gives a sense of calm and connection. By adding in micro-regulation tools into your day, it’s possible to better hold space for others without losing yourself in the process.
For my client, this mindfulness practice not only reduced her stress but meaningfully shifted her relationship with her children. She noticed the small glimmers of joy in ways she hadn’t before. By building in this daily grounding habit, she was able to show up for her family in a different way. Pretty powerful.
Mindful Practices for Every Day
The beauty of mindfulness is its simplicity—it can seamlessly integrate into your daily routine. Here are a few mindful practices to try:
Before Eating: Take three deep breaths. Notice the smell, texture and taste of your food.
Morning Coffee or Tea: Set your intention for the day while holding your mug, feeling its warmth, and taking a deep breath before your first sip.
Light Self-Touch: Place your hand on your arm and lightly stroke your skin during stressful moments. If you can, close your eyes and breathe deeply.
Movement: A short walk, stretch, or mini yoga session can quickly get you grounded and a greater capacity for the day ahead.
I love these small practices as they can create ripples of positive change.
Flourishing Together
As women, we thrive when we feel seen, heard, and supported. Mindfulness isn’t about perfection—it’s about intention. One small practice at a time, you can return to yourself, deepen your connections, feeling more aligned and abundant. I also love that by embracing any kind of positive practice, you’ll not only feel the difference in your own life but inspire those around you to do the same. Win, win.
The best part? You already have everything you need to start.
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Alisa Connan
Alisa is a heart-centred health coach who provides science-based programs rooted in holistic principles, tailored to each client's unique needs. Her flexible approach makes the healing journey accessible, ensuring clients feel supported with someone they can trust.
Specialising in women's health, Alisa works with those struggling with hormone imbalance, gut and immune health, weight management, sleep issues, stress, and anxiety. She also has a keen interest in neurodiversity and family health.
Alisa’s mission is to create a village of support for midlife women so they can reclaim their power, fostering sustainable habit change that shifts how they feel & show up in the world.
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