113. Self Care Mantra: "This Moment Is Just For Me"—Beat Mom Summer Burnout Right Now (Replay Ep.82)

Are you making everyone else's summer magical—but forgetting to make space for yourself?

If you're busy planning the perfect summer for your family but feel your own cup running on empty, you're not alone—and you’re not selfish for needing a break.

This listener-favorite replay is your personal time-out. With just 5–10 minutes, you’ll tap into a self-care mantra practice that’s simple, restorative, and entirely yours. Whether you're sitting in your car or sneaking a quiet moment on the porch, this guided experience will help you recharge and remember that your well-being matters too.

In this episode, you’ll discover:

• A powerful self-care mantra to ground yourself during hectic summer days
• Learn a calming breath and finger movement routine to center your body and mind
• Experience a peaceful visualization that reconnects you to your happy place—no travel required

🌼 Press play now and take the moment you give to everyone else: a peaceful pause, just for you.

You’re listening to the right show, formerly known as the Mindful Life Changes or Mindful Career Change Podcast. We’ve made some pivots through the years, but we’ve finally landed on the right path: producing content for moms seeking calm within the chaos of midlife changes.

New episodes drop on:

• 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

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.

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Episode Transcript

(00:00):
Do you feel the pressure to makeeveryone's summer worry-free and
fun?
I.
You are doing a fantastic jobcoordinating activities,
planning gatherings, and makingsure everyone else has the
perfect summer experience, butwho is making sure your summer
includes moments just for you?
If you're pouring all of yoursummer energy into someone

(00:21):
else's cup, while yours remainsempty, this replay episode is
exactly what you need.
Last week I took you on a guidedvisual meditation to your own
private beach because summerbreak is a myth for moms.
But this week I want to give yousomething even more practical, a

(00:42):
self-care mantra you can useanywhere.
Anytime for just five to 10minutes when you need to
remember that your summermatters too.
Today's episode is for themidlife mom who's been so busy
creating everyone else's perfectsummer that she's forgotten to
create special moments of peacefor herself.

(01:02):
In this replay of one of ourmost popular episodes, you'll
discover the power of themantra, nowhere to be.
No one to take care of.
This moment is just for methrough guided breathing, finger
movements and visualization.
You'll learn how to claim smallpockets of self-care even in the
busiest summer days.

(01:24):
Whether you're sitting in yourcar between activities, hiding
your bedroom for a few minutes,or stealing a moment on your
back porch, this practice willremind you that choosing
yourself isn't selfish.
It's necessary.
So without further ado, episode82.

Valerie (01:41):
hello and welcome to the Mindful Life Changes
Podcast, where we dive deep intothe challenges and
transformations shaping ourlives from shifts in our roles
at home and work to thetransitions we navigate
physically and mentally as wegracefully age.
I'm your host Valerie Mekki acareer change guide and
mindfulness enthusiast.

(02:03):
I firmly believe that self-caredoesn't need to be a grand
gesture.
Sometimes just five to 10minutes is all it takes to
rejuvenate and replenish yourenergy.
Life can feel so demanding andyour time may be limited, but
that's perfectly okay.
Even a brief moment of self-carecan make a big difference.
Be proud of yourself for showingup.

(02:24):
It's a beautiful thing when youchoose you.
Right now, you've decided totake a moment for yourself to
nurture your wellbeing and giveyourself the love and attention
you deserve.
In return, this small act ofself-care will help you recharge
and show up even stronger forthe rest of the day, and for
those around you, let's diveright into today's self-care

(02:49):
mantra session by starting witha brief body scan to relax your
mind and body.
You can sit comfortably in achair with back support, rest on
a cushion, or lie down, whateverfeels best for you.
If it's comfortable, gentlyclose your eyes or soften your
gaze forward or slightly upward.

(03:14):
We'll begin with taking a slowinhale through your nose for
count of 1, 2, 3, 4.
Exhale all the hair through themouth for a count of 1, 2, 3, 4,
5.
Let's do that one more time.
Inhale deeply through her nosefor 1, 2, 3, 4.

(03:38):
Exhale fully through her mouthfor 1, 2, 3, 4, 5.
If you notice any sensations inyour body or thoughts creeping
into your mind, simplyacknowledge them without
judgment and let them pass.
Bring your attention back toyour breath.

(04:01):
I'll begin reciting today'sself-care mantra twice.
Simply listen and let the wordsgently sink in, know where to
be.
No one to take care of.
This moment is just for me,nowhere to be.
No one to take care of.
This moment is just for me.

(04:26):
Next, I will repeat the mantratwice.
Each time I recite it, I inviteyou to repeat it out loud to
yourself, but let the sound ofyour own voice reinforce this
dedication to yourself.
Nowhere to be, no one to takecare of.
This moment is just for me,nowhere to be.

(04:55):
No one to take care of.
This moment is just for me.
Let's create a deeper connectionbetween your body and mind.
I will repeat the mantra twiceas I recite each word.
I want you to gently touch yourthumb to your index finger for

(05:18):
the first word, then your thumbto your middle finger for the
next, your thumb to your ringfinger for the following word.
And finally, your thumb to yourpinky finger.
This simple gesture not onlygrounds you in the moment, but
also helps reinforce the mantrasmessage through a calming
physical rhythm.

(05:39):
So let's begin.
Know where to be.
Know one to take care of.
This moment is just for me.
Nowhere to be, no one to takecare of.

(06:00):
This moment is just for me.
Now let's move intovisualization.
As I recite the mantra twice, Iinvite you to picture your
puppy, place a serene location,a cherished moment with loved

(06:21):
ones, or the comforting presenceof your pet.
Choose anything that fills yourheart with joy and peace.
Envision it vividly in fullcolor.
And allow the scene to come tolife in your mind, bringing the
sense of calm and contentment tothis moment.

(06:42):
Nowhere to be.
No one to take care of.
This moment is just for me,nowhere to be.
No one to take care of.
This moment is just for me.

(07:08):
When you're ready, slowly openyour eyes if you had them
closed.
And if it feels comfortable toyou, place your hand over your
heart to help seal thismindfulness practice with self
love and care.
This affirmation is yours torecite and practice for at least
21 days once a day.
It's most effective upon wakingup in the morning before you
start your day or at night,before you go to bed to deepen

(07:31):
your affirmation practice.
Consider making youraffirmations sticky.
This is an acronym that helpsyou craft a more sustainable and
effective affirmation practice.
Check out episode one for moredetails on this method.
There is no better way todevelop a healthy habit than by
setting yourself up for asuccess.
Subscribe to this podcast so youwon't miss out on the latest

(07:54):
affirmations that drop everySunday morning and bookmark this
episode so you'll have it handywhenever you need.
A quick guide to thisaffirmation.
If you found this episodehelpful, please share it with a
family member or a friend, orshow your appreciation by giving
us a like or giving us a rating.
Wherever you listen or watchpodcasts, your support will help

(08:18):
other midlifers discover ourcontent, allowing this podcast
to grow and.
Blossom.
Thank you for sharing this timeand space with me.
Every moment you are dedicatedto being mindful is a step
towards a more fulfilled andvibrant life.
Keep embracing your midlifejourney with an open heart and

(08:38):
remember, you are not alone inthis.
I look forward to our nextmindful gathering.
I'll talk to you soon.