Tag Archive | mindfulness

Supporting Women 40+ Through Change, One Honest Talk at a Time

Jun12
Jacqueline Toner yoga

When I first began teaching yoga, I knew I wanted to help people feel better in their bodies, but over the years, that calling has grown into something far deeper. As a woman in midlife myself, I’ve seen how this stage of life can feel like a storm and a sunrise all at once.

So many of the women I work with—whether in yoga classes, workshops, or private sessions—are quietly navigating a thousand tiny shifts: sleep disruption, changing hormones, body aches, weight gain, brain fog, burnout, anxiety, mood swings, ageing parents, empty nests, and career transitions. It’s no wonder we’re tired.

That’s why I decided to create a new space for conversation, community, and compassionate education—and so my Mindful Natters podcast was born, with the first series, Sweet Dreams, Strong Women. These talks aren’t polished, perfect, or preachy. They’re real, heartfelt chats with wise people who have something valuable to share. Each one is designed to empower, inform, and gently remind you that you’re not alone, and you don’t have to do it all on your own.

🌿The Power of Honest Conversation

The idea for this series came from the mat—from hearing time and time again that “I didn’t sleep well again last night,” or “I can’t shift this tiredness,” or “I don’t feel like myself anymore.”

Yoga offers so much, but I know we also need support off the mat—in our kitchens, bedrooms, workplaces, and hearts. We need trustworthy, down-to-earth advice from people who understand midlife not just academically, but personally. So, I reached out to some incredible health professionals in my wider circle, and together we began weaving the threads of a supportive tapestry—one conversation at a time.

🎧 In Case You Missed Them: Sweet Dreams, Strong Women: The First 4 Conversations

Here are a few highlights from the series so far—each one focused on a key area that many of us struggle with in midlife.

💬 #1 Sleep Struggles & Solutions: with Reflexologist Joanne Gillen
Joanne and I talked about why sleep becomes so tricky after 40, and how reflexology can help reset the nervous system. She also shared practical tips for creating a wind-down ritual, plus self-massage points you can try at home.
👉 Listen to the talk with Joanne

🥗 #2 Nourishing Food for Fatigue with Laura Fergus, Inner Harmony Health
Laura and I explored the link between nutrition and hormones, why protein and magnesium are key in midlife, and how to eat for energy, not exhaustion. Her advice is sensible, kind, and doable.
👉 Listen to the talk with Laura

💪 #3 Strength Training for Midlife Women with Emmet and Maria Rushe from Rushe Fitness
We discuss why lifting weights is vital after 40, especially for maintaining bone health, regulating metabolism, and improving mood, and how to get started safely and confidently.
👉 Listen to the talk with Rushe Fitness

🧘‍♀️# 4 Mindfulness for Sleep with Mary Kara, from Angels Cove and Donegal Mindfulness
Mary talks about how mindfulness calms the busy mind at bedtime, lowers stress, and helps you feel more present in your day-to-day life.
👉 Listen to the talk with Mary

There’s something powerful about hearing another woman say, “Me too.” These episodes are short, insightful, and full of grace, just like the women (and man) who joined me.

✨Why This Series Matters

I believe we all need permission to pause. To rest. To be soft and strong. These conversations are an invitation to come home to yourself, to honour your body as it changes, and to lean into support when you need it.

They’re also part of a bigger picture—one where we create spaces for midlife women to gather, grow, grieve and glow. Whether that’s in a yoga class, an online circle, a podcast chat, or something even more special…

🌸 Join Me in Person: Journey to the Heart Retreat in September at Lough Mardal Lodge, Co. Donegal
If you’ve felt the call to step away, to unplug and reconnect with yourself more deeply, I’d love to invite you to my upcoming Journey to the Heart retreat this September.

Set in the wild, soulful landscape of Lough Mardal Lodge, this weekend is your chance to slow down, listen inward, and reconnect with what truly matters. This retreat is especially for women over 40 who are craving rest, reflection, and reconnection. Over three nourishing days, we’ll explore gentle yoga, guided meditations, restful rituals, and honest conversations—just like the ones in the podcast, but held in person and presence.

📅12–14 September 2025
📅 📍 Location: Lough Mardal Lodge, Co. Donegal

🌿For more information:
🔗 BOOK YOUR SPOT HERE: subscribepage.io/SMoexo
Spots are limited and do tend to fill quickly. If your heart is whispering yes, I’d be honoured to hold space for you.
You’ll leave feeling grounded, energised, and deeply supported.

💖 A Final Word

This season of life is not a problem to be fixed—it’s a transition to be honoured. My hope is that these podcast conversations and the work I continue to share offer you companionship on the path. Whether you’re sleeping poorly, feeling unsteady, trying to build strength, or just trying to remember who you are, please know this: you’re not broken. You’re becoming.

I’d love for you to listen in, share with a friend, or reach out if a topic resonates. And if you’re feeling the nudge to dive deeper, join me this September in Donegal. We’ll move, breathe, and root into our radiance together.

With warmth, gratitude, and strength,
Jacqueline

www.healingflowyoga.ie | Healing Flow Yoga Instagram & Facebook
Email: jacqueline@healingflowyoga.ie

About Jacqueline
CEO, Healing Flow Yoga / Yoga Teacher & Yoga Therapist | Calm Cultivator | Midlife Mentor
Jacqueline Toner is an experienced yoga therapist and mental health facilitator based in Donegal, Ireland. She teaches weekly yoga and wellbeing classes both in person and online, specialising in supporting women over 40 through life’s transitions—helping them find calm amidst the chaos, build strength gently, and reclaim their energy. Her classes combine mindful movement, breathwork, restorative yoga, and deep relaxation, all designed to leave you feeling grounded, nourished, and empowered. She’s the creator of the Sweet Dreams, Strong Women talk series and will host her upcoming retreat, Journey to the Heart, at Lough Mardal Lodge in September 2025.
When she’s not teaching, you’ll find her singing with her ukulele orchestra, playing guitar, or walking barefoot in nature.

Donegal Women Embrace the Power of Creativity

Mar11

“Creativity is a superpower”

This women’s lives, women’s voices feature delve’s into the power of getting creative, looking at the many ways this is achieved and the benefits associated. Written by Rhona Hannigan Development Worker for the Women’s Collective Ireland- Donegal

“Creativity is Intelligence Having Fun” Albert Einstein.

Einstein believes that we were all born with intelligence, with this intelligence we should have fun and be creative with it! Creativity engages the mind. It helps a person to absorb knowledge more easily making learning more efficient and enables alternative ways of thinking. Most importantly though it connects us to ourselves. In a fast paced world it is increasingly vital that we spend time recharging the batteries and dare I say having some “Me Time”

Crafting is for everyone, regardless of age or gender. Research shows that any crafting activity can prove therapeutic. It improves mood and reduces stress levels, while also improving self-confidence. Studies have shown that crafting reduces many health disorders from chronic pain to PTSD, depression, insomnia and anxiety. It is beneficial for older people in improving motor skills and helps prevent cognitive decline, but importantly, crafting is fun and sociable. Social connectedness is a key component of good mental wellness.

Crafting is an excellent way to relax and unwind. The repetitive motions of activities like knitting, painting, or woodworking can have a meditative effect, reducing stress and promoting a sense of calm. This “flow state” can help distract from daily worries, offering a break from the fast-paced world and allowing your mind to focus on something creative.

Engaging in crafting encourages creative expression. Whether you’re painting a picture, sewing a piece of clothing, or building something with your hands, crafting stimulates your imagination. It allows you to experiment with colors, materials, and design, which can also improve problem-solving skills and foster innovation.

Creating something with your hands provides a deep sense of accomplishment. Whether it’s finishing a quilt, a model, or a piece of pottery, seeing your project come to life gives you a tangible sense of achievement. This can boost self-esteem and provide motivation to take on new challenges.

Crafting often requires concentration and attention to detail. Whether you’re following a pattern or figuring out how to complete a project, crafting improves your ability to focus and be patient. These skills can carry over into other areas of life, helping you stay engaged in tasks and challenges.

 Arts and crafts are a way of expressing emotions in a creative way, when immersed in an activity nothing else seems to matter. Your worries are suspended, time is a concept, you forget yourself. The act of crafting encourages mindfulness—a focused, present mindset. As you work with your hands, you become more attuned to the moment, which can help improve overall well-being. It’s an opportunity to take a break from digital screens and engage in an activity that fosters a deep connection to the process.

Crafting can stimulate brain function, particularly in areas like problem-solving and spatial awareness. Projects that require designing, measuring, and visualizing end results engage the brain in ways that help maintain cognitive flexibility and memory

According to therapist Victoria Schindler, creative benefits are similar to those of meditation, which have proven to reduce stress and fight inflammation. Our bodies are in a constant state of stress, causing the “fight or flight” response which causes the many symptoms of stress. Stress is often flippantly dismissed or expected in a busy life but if not addressed it can lead to feeling overwhelmed, being irritable and lacking concentration. It can cause anxiety or wanting to avoid people or places. Many peoples experience an increase or decrease in appetite, sleep disruption or fatigue. Sometimes we use drugs, food, alcohol or smoking as a way of coping. Constant stress can weaken our immune system slowing the body’s ability to heal, making us more susceptible to illnesses and infections. Long term stress often results in aches and pain, headaches or debilitating migraines.

Our lives become a vicious circle, no motivation to exercise, socialise or embrace life, and this can lead to social isolation and loneliness. Imagine if there was a simple, fun even engaging way of breaking the cycle. Creative responses activate the parasympathetic nervous system, this brings the “fight or flight” response right down, instilling a sense of calm within.

Crafting can also be a social activity. Whether you’re attending a craft class, joining a local crafting group, or sharing your work online, crafting provides opportunities for connection. Sharing your creations and learning new techniques can foster a sense of community and belonging.

However, many feels that they are not creative and lack the confidence to try a new craft or even something that they may have enjoyed before. And often participants will say “I’m not crafty or I don’t think I can do that”. As a creative facilitator the most important part of a workshop is helping participants with the confidence to succeed and feel less anxious or isolated.

Here at the Women’s Collective Ireland-Donegal we run a variety of crafting programmes from one off classes like jewellery making or soap making to a series of workshops incorporating a variety of crafts. We work throughout Donegal and collaborate with other organisations. One of which is the HSE and their “Connecting for Life” programme, a National strategy to create awareness around suicide by helping to improve mental health and wellbeing in the community.

Through this funding we have been able to offer four creative wellness programmes, in different areas of the county addressing issues around peri-menopause and menopause. Women in this category are at an increased risk of suicidal behaviours especially in areas of social deprivation. The programmes we have run already have been very beneficial to participants, along with a weekly workshop we provided online webinars with a menopause coach who provided expert advice on many aspects associated with peri-menopause/menopause.

Below are some of the feedback from participants who benefited from the programme.

“We are on our lass class and oh my God it has been a beautiful course, talking while crafting was amazing and the bonus, we took home something that we handmade, we were actually like kids coming out of playschool so proud of our crafts.”

“If I had known that the course was crafting, I would not have joined, as I would have felt that I couldn’t do it, but anyone can do crafting and I did find the course very relaxing”

“I have thoroughly enjoyed the past 8-week course. The crafting provided a lovey distraction when talking about the menopause.”

Tap into your crafty side with Women’s Collective Ireland-Donegal

Crafting is not only fun and rewarding, but it also offers a wide array of benefits for your mental, emotional, and physical health. Whether you’re picking up a new hobby or returning to an old one, crafting provides a fulfilling, therapeutic outlet for creativity, mindfulness, and self-expression. We know we have done our job if at the end of each workshop women leave with a sense of pride at the amazing things that they created and with the added confidence to try different skills.

WCI-Donegal are always looking for women to share their stories and looking for women to write features on topics of their choice which we will profile as part of our Women’s Lives, Women’s Voices’ series.