You may have noticed that time seems to fly by as you age. There are several reasons for this, one being that there is less of it! For some, the stress of remaining in the family home leads to a move to independent senior living, which can alleviate many of the responsibilities of maintaining a home.
Incorporating mindfulness and meditation can enhance your mental state and improve your physical health, allowing you to fully experience and appreciate the opportunities in senior living. Many people are intimidated by learning mindfulness and meditation, but remember, there is no one right way, and your unique experience is valuable.
What is Mindfulness?
Have you ever found your mind consumed with thoughts and worry to the exclusion of everything else? If so, you are not alone. Most of us think about the past or the future and miss the experience of being present in the moment.
Mindfulness is the practice of being fully present where you are and experiencing what you are doing. It’s important to remember that mindfulness is not a unique or unusual experience but one that takes practice. The journey starts in the body and incorporates the mind- there is no destination.
What is Meditation?
Meditation is an ancient technique that uses your body and mind to improve focus and clear your mind. There are numerous forms of meditation, including contemplation, mindfulness, mantra, body-centered, and movement-based meditation. You may find one type resonates more with you than another.
The Benefits of Mindfulness and Meditation as You Age
Now, to the vast benefits of mindfulness and meditation as you age.
- Stress Reduction. Both mindfulness and meditation focus on slowing breathing and heart rate, reducing stress. The practice helps you learn to relax and calm your autonomic system, which can help you manage other stressors in your life.
- Memory Improvement. Studies have shown that meditation can boost memory performance by reducing cortisol levels. Cortisol is a hormone that can impair memory and cause the hippocampus to shrink.
- Pain Management. Chronic pain affects many older adults and can affect quality of life. Mindfulness practice has been shown to be effective in pain management.
- Physical Health. The health benefits of mindfulness and meditation include improved immune function, better sleep, and reduced blood pressure.
- Decreased Anxiety and Depression. The primary triggers of anxiety and depression are stress. Negative thoughts can be intrusive and exacerbate mental health conditions. Meditation changes how your brain reacts to stress, helping you to manage negative feelings.
- Improved Resilience. Aging can bring about significant changes. Meditation and mindfulness can foster greater flexibility and acceptance, allowing you to manage your emotions better.
- Improved Attention. To remember something, you must attend to it. Mindfulness and meditation teach you to attend to the present.
How to Get Started
Mindfulness and Meditation are connected. When you meditate, you are practicing a kind of mindfulness, but it is possible and beneficial to practice mindfulness every day- whether you meditate or not. Let’s examine some simple ways to get started with both mindfulness and meditation.
Mindfulness
You can consider mindfulness a type of meditation you can incorporate into your everyday life.
- Pay Attention. How often are you engaged in an activity and find that you have been lost in your mind the entire time? Paying attention involves slowing down, noticing your environment, and experiencing touch, sight, smell, and touch. For example, if you are on a walk, rather than thinking, look at the sky, notice trees and plants, and say hello to people you see.
- Find Joy. Finding joy in simple pleasures entails bringing an open and accepting attitude to your experiences.
- Focus on Your Breathing. Breathing is an integral part of mindfulness and meditation. Most people don’t take deep breaths; learning to take deep breaths will calm your nervous system and help you relax. Breathe through your nose and let your belly fill with air. Breathe out through your nose and imagine the stress leaving your body upon exhaling. Repeat several times.
Meditation
There are many kinds of meditation, and you may decide to join a group or listen to an audio that guides you through the practice. However, you can make meditation as informal or formal as you want. Meditation practice can take just a minute or two to start. Here are some other ways to meditate that you may not have considered.
- Repeat a Mantra. A mantra is simply a word or phrase that has meaning for you. It can be religious or not.
- Pray. Prayer is the best-known form of meditation. Talk with your religious leader for suggestions and resources.
- Read. Reading sacred texts and poems with reflection is a form of meditation. Some people prefer audio-spoken words or music.
- Focus on Love and Kindness. Especially in today’s troubled world, focusing on love and kindness can help you feel more tolerant and connected to others.
Now, you can see how accessible and simple mindfulness and meditation can be. Remember that there is no goal to reach and no need to compare yourself to others. Start your practice slowly and consistently and enhance your well-being as you age.
For more information about our 55+ Independent Living Communities, please contact us at The Chateau or Park Place.