Midlife Mindfulness

Jeni and Amy welcome mindfulness coach Julie Sack to explore how small pauses can help create a little breathing room between a big feeling and a big reaction. No silent retreat or hour-long meditation required. Together, they unpack the science of mindfulness and neuroplasticity—plus why practicing little moments of awareness throughout the day can help change how you move through your day. Think less “become a whole new person” and more “take one breath before answering that text.” When a listener asks about dealing with difficult family members, they get practical: feel those feet on the floor, let an exhale happen, shake out some tension, and check in before jumping back into the conversation. Healthy boundaries and self-compassion get a seat at the table, too. The takeaway? They’re not aiming for a life without difficult emotions. They’re exploring how to make room for those emotions without handing the feelings the steering wheel. In This Episode Mindfulness and neuroplasticity: why small, repeated practices matter Family triggers: finding a pause before reacting Nervous system regulation: simple grounding practices for everyday stress Mindful parenting and co-regulation: supporting kids while checking in with themselves Healthy boundaries: noticing needs, energy, and capacity Music and mindfulness: bringing a little rhythm into the reset Chapters 00:00 Meet the Mindfulness Coach 00:30 Stop Living Externally 01:40 Capacity and Control 02:45 Mindfulness Science Basics 03:13 Pause Before Reacting 04:46 Boundaries and Daily Practice 05:30 Mindfulness Beyond Meditation 07:31 Choice Points and Equanimity 08:34 Co-Regulation in Parenting 10:03 Start Small and Be Gentle 10:43 Wrap-Up and Where to Connect Know someone whose family group chat tests every mindfulness skill they have? Send this episode their way. SUBSCRIBE! Write to us at: thedismissedpodcast@gmail.com @thedismissedpodcast on all the socials.