From mindful meditation to chair yoga, mindfulness activities can greatly benefit our health and wellness, especially for older adults. These practices improve mental and physical health, reduce stress and anxiety, improve memory and cognition, and boost the immune system. BMC Geriatrics reports that mindful meditation and all mindfulness practices help seniors improve and maintain their physical, emotional, and cognitive health. They add that mindfulness is especially beneficial for older adults because they are “in the midst of mental, social, emotional, and physical change.”

What exactly is mindful meditation?

We hear quite a bit about mindful meditation and its benefits. But it can be confusing as to just what it is. Mindfulness is the state of being aware of your attention and thoughts at any given moment. It is often referred to as living in the moment. Meditation, on the other hand, is a dedicated practice that involves focusing and clearing your mind to achieve a deep state of relaxation and quiet. To sum it up, mindfulness does not require meditation, but meditation requires mindfulness. While meditation is associated with being still and not doing, mindfulness can take place at any time at all.

The benefits of mindful meditation

Whether you are practicing mindfulness and meditation together or just mindfulness, you can count on feeling significant benefits. Some of the rewards include:

• A sense of connection with others
• More self-compassion
• Stress management
• Anxiety relief
• Improved sleep in both quantity and quality
• Pain relief or reduction
• Improved memory
• Better cognitive function
• Elevated mood with a more positive outlook

How to start a mindful meditation practice

The secret is to simply begin. There is no need for special equipment, only a quiet space, a comfortable chair, and at least ten minutes. It is also important not to place unnecessary pressure on yourself. Remember, even the most successful meditators started right where you are. And there are many accomplished individuals who have found that mindful meditation is a vital part of their lives. From Oprah to Deepak Chopra and the Dalai Lama, meditation has a deep history. Follow these simple steps to reap the rewards in your own life.

1. Find a comfortable chair in a peaceful place

Once you have found your cozy chair in a quiet place where you will not be disturbed, you will need to eliminate any potential distractions. That includes things like a cell phone or a show on television. Take a few deep breaths and relax. Set an intention for your day or the meditation itself. Some common intentions include, “I will open my mind and my heart,” I will embrace change,” or simply “Peace.”

2. Close your eyes and think about the present moment

As a beginner, you will most likely find it uncomfortable to tune out distractions, including your own thoughts. Do not worry; it will become easier with time and practice. In the meantime, focus on being fully present. If other thoughts come to mind, do not be impatient with yourself. Simply acknowledge these thoughts, let them go, and get back to focusing on the now. To help you do that, focus on your body and any sensations you are experiencing. A helpful exercise is to slowly scan your physical self. Starting from the bottom of your feet and working your way up to your head, be curious as to how each part of your body feels as you come to it.

3. Focus on your breathing

Most of the time, we are not even aware of our breathing. For instance, when we are stressed, we tend to breathe shallowly. You can use your breath to calm your nervous system and focus your mind. Just taking a few minutes of grounding breaths can help you think more clearly and ride out intense emotions. You can practice this by inhaling deeply through the nose and breathing out through the mouth. One technique is called 4-7-8. You simply breathe in through your nose while counting to four. Hold your breath inside your lungs, feeling your chest and belly expand to the count of seven. Then exhale through your mouth to the count of eight. It is a good idea to start your meditation with a few deep belly breaths like this. As you meditate, when you begin to feel distracted, bring your attention back to your breath. It will return you to the present and remind you of the intention you set.

4. Continue to settle your mind throughout the meditation

It becomes abundantly clear as you start to meditate just how easily your mind wanders and hops from one thought to another. This is perfectly normal. When you find yourself thinking a distracting thought, acknowledge it, let it go, and bring your awareness back to your breathing. You will most likely need to do this many times during your session.

5. Start small and grow your practice

You will want to set a timer for each meditation session. Do this so you do not have to watch the clock and divert your attention. When you begin, you will find that it is too much of an undertaking for a beginner to jump right into a 20-minute practice. Start with five minutes. You will find that just five minutes can be challenging at first. From there, add more time in small increments as you become more comfortable. For some, finding the time to meditate may be a challenge. Even so, Dr. Sukhraj Dhillon said it best when he said, “You should sit in meditation for twenty minutes every day—unless you’re too busy; then you should sit for an hour.”

Other examples of mindfulness exercises for seniors to include in their day

Meditation is not the only mindfulness game in town. Mindfulness is a state of presence that can be applied to any activity to make it mindful, like breathing, walking, and even eating. It is simply taking ourselves off autopilot, where we tend to be absorbed by regrets of the past and worries of the future. Here are a few mindfulness practices that you can weave into every day:

Chair Yoga

Mindful movement, like yoga, is an effective way to reduce stress and its physical consequences. It is a gentle way to move out of your head and into your body and the present moment. It also improves flexibility, strength, and balance and reduces anxiety.

Walking

As you walk, pay attention to the feeling of your feet touching the ground, the movement of your legs, and the rhythm of your breath. If you find that you are breathing too shallowly, stop and take a few deep cleansing breaths to reset. Walking mindfulness can be done anywhere, even in your living room.

Eating

Mindful eating is all about fully engaging your senses to appreciate and savor your meals. Instead of eating to get it over with, pause and take it all in. Notice the presentation, aroma, texture, and taste of what you are eating. Try to exercise mindful eating during at least one meal each day.

A gratitude list

Writing a list of all the things you are grateful for helps you to focus on the positive aspects of your life. This simple task fosters happiness and contentment.

Listening

If you want to improve your communication with others and strengthen relationships, mindful listening is the place to start. Next time you are having a conversation, focus wholly on the person you are speaking with. Ignore distractions like your cell phone or people walking by. And before responding, give yourself a moment to consider what you heard and what you will say.

Make mindfulness meditation, or any mindfulness practice, a way of life

Any form of mindfulness must become part of your daily life to reap the bounty benefits. Luckily, there are endless and effortless ways to accomplish that. It is even easier if you live in a senior living community like Jacaranda Trace, in Venice, Florida. Communities like this offer mindfulness practices as part of their regular fitness and wellness programs. Not only do members have regular varied and creative formats to practice mindfulness, but they also enjoy it with like-minded individuals.

If you would like to learn more about what mindfulness and mindful meditation can offer you, give us a call at 941-408-2050 or come learn more about an event.