Anxiety can sneak up on us, especially when we’re navigating big life transitions—parenthood, menopause, divorce, or career changes. In Toronto and Ontario, many women+ are turning to therapy, mindfulness, and wellness practices to manage emotional overwhelm and get back to inner calm.
Mindfulness isn’t a trend—it’s been incorporated into established therapy models such as Cognitive Behavioural Therapy (MBCT), Acceptance and Commitment Therapy (ACT) and Mindfulness-Based Eating Awareness Training (MB-EAT). These holistic approaches help women+ tap into our internal capacity to restore peace and integrate mindfulness meditation practices that can reduce stress responses and improve overall well-being. Finding ways to activate our inner calm can significantly contribute to feeling more centred during uncertain and turbulent times.
If you’re a new parent, managing the transitional period following the end of a relationship, or navigating the impact of hormonal changes, these 5 mindfulness practices will help you find clarity, peace and inner calm on your mental wellness journey. Please note that some individuals may experience increased discomfort during mindfulness practices. Be aware of your unique needs and responses.
1. Body Scan Meditation: Reconnect With Your Body
This mindfulness practice invites you to tune in to physical, somatic sensations, without judgment. It helps you get present in your body, which can feel uncomfortable or unusual when you’re experiencing anxiety or disconnection has helped you cope during difficult moments.
A 2019 study found that women who did body scan meditation for just 8 weeks had reduced anxiety and lower cortisol levels (Liu et al., 2019).
Try This: Lie down comfortably. Close your eyes and bring your attention slowly from your toes to your head. Notice each sensation—tightness, warmth, tension—without trying to change anything. This gentle awareness can bring you inner calm.
2. Mindful Breathing: Calm the Storm
When your chest is tight and your thoughts are racing, practicing mindful breathing can help you feel more grounded. It activates the parasympathetic nervous system—the part that’s responsible for rest and recovery.
A 2020 meta-analysis (Pascoe et al., 2020) found that mindful breathing reduces anxiety which is why it’s a go-to technique in therapy sessions across Toronto.
Try This: Do box breathing—inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4. Repeat 5 times. With each round you’ll feel more grounded, more centered and closer to inner calm.
3. Loving-Kindness Meditation: Soothe Your Inner Critic
This practice promotes self-compassion and compassion for others—an especially helpful tool if you’ve had difficulties with self-worth, depression or postpartum mood changes.
A 2015 study (Zeng et al., 2015) found that loving-kindness meditation reduced anxiety and increased positive emotions in women.
Try This: Silently repeat the phrases, “May I be kind to myself. May I recognize my worth and magnificence”. Consider gradually extending this kindness to others. This heart-centred practice can bring acceptance, connection, and inner calm.
4. Mindful Journaling: Rewrite Your Inner Narrative
Writing isn’t just self-expression—it can be a therapeutic tool. When done mindfully, journaling encourages reflection, emotional release and new perspectives. This aligns with the principles of Narrative Therapy used in counselling for women+.
A study by Smyth et al. (2018) found online journaling reduced anxiety and boosted psychological well-being.
Try This: Journal for 10 minutes a day. Use prompts like, “What do I need today?” or “What is possible today?” No filter, no judgment. Allow yourself to explore and reflect.
5. Mindful Walking: Move Through the Anxiety
For women+ who find it challenging to be still during periods of high anxiety, walking meditation is a great option.
A 2023 study by Ma et al. found that mindful walking outdoors improved mood and sleep, so it’s a practical stress management tool for busy women+.
Try This: Walk slowly through a park or along the Toronto waterfront. Notice the feel of your feet on the grass or ground, the rhythm of your breath and the sounds around you. This moving meditation calms the body and mind.
Find Inner Calm and Confidence – One Breath at a Time
Mindfulness isn’t about “fixing” yourself—it’s about meeting your experience with presence, compassion and curiosity. Whether you’re looking for therapy after a relationship has ended, are a new mom, or are seeking a private therapist in Toronto, these practices are a great starting point for healing, restoration, and self-care.
At Magnificent Minded Studio we support women in Toronto and Ontario through evidence-based therapy, trauma therapy and mindfulness counselling. Our mental health therapy services help you develop fully, live deeply and succeed authentically—no matter where you are in your journey.
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References
- Liu, X., Wang, S., Chang, S., Chen, W., Si, M., & Luo, X. (2019). Effects of mindfulness-based stress reduction on anxiety in women. Frontiers in Psychology, 10, 1133. https://doi.org/10.3389/fpubh.2022.1045642
- Ma, J., Williams, J. M., Morris, P. G., & Chan, S. W. Y. (2023). Effectiveness of a mindful nature walking intervention on sleep quality and mood in university students during Covid-19: A randomised control study. Current Psychology, 19(3), 405–416. https://doi.org/10.1016/j.explore.2022.08.004
- Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2020). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research, 120, 240–251. https://doi.org/10.1016/j.jpsychires.2017.08.004
- Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR Mental Health, 5(4), e11290. https://doi.org/10.2196/11290
- Zeng, X., Chiu, C. P. K., Wang, R., Oei, T. P. S., & Leung, F. Y. K. (2015). The effect of loving-kindness meditation on positive emotions: A meta-analytic review. Frontiers in Psychology, 6, 1693, 1–14. https://doi.org/10.3389/fpsyg.2015.01693
