As we age, we tend to start thinking more about our physical health and changing bodies. However, our mental health is just as important. According to the World Health Organization (WHO), about 14% of aging adults age 60 and over live with a mental health condition — and depression and anxiety are among the most common that they face.
The reasons for anxiety and depression in aging adults vary greatly. Some people may benefit from professional treatment, while others may see positive results by leaning into a healthier and more well-rounded lifestyle. Either way, engaging in mindfulness meditation is becoming a popular way for seniors and individuals of all ages to relieve certain mental burdens and find peace.
Below, we’ll explore what mindfulness meditation for seniors entails and look into ways you or an older loved one can get started on the journey to inner well-being.
What Is Mindfulness Meditation?
“Mindfulness” is a term that refers to living in the present moment. Meditation’s origins date back around 2,500 years as an ancient Buddhist philosophy, and it has since evolved into a scientific approach to wellness over the centuries.
The act of mindfulness itself is actually a type of meditation that can help the practitioner achieve a more relaxed state of mind. It does this by increasing their awareness of present thoughts and emotions.
The goal of mindfulness is not only to become more present and self-aware but to do so without judgment or unnecessary interpretation. This way, you can remain grounded in the moment rather than becoming overwhelmed by what’s happening around you.
Research has shown that practicing mindfulness regularly as an older adult is associated with the following benefits:
- Improved cognition and brain function
- More stability in mental health
- Reduced risk of certain chronic conditions, such as stress, hypertension, and heart disease
- Improved blood circulation
- Improved digestion
- Improved mood and outlook on life
Getting Started With Mindfulness as a Senior
Anyone can practice mindfulness, regardless of age or circumstance. Mindfulness meditation isn’t as difficult as it may seem — and you don’t have to dedicate yourself to hours of strict meditation in a dark room to achieve its benefits. Below are some mindfulness activities seniors can participate in together or alone to get started.
Breathing Exercises
Mindful breathing is considered one of the foundational methods of mindfulness meditation. It can be done anytime, anywhere, and it’s especially handy if you find yourself in a stressful situation.
There are several ways you can practice mindfulness breathing, but the most common and basic technique involves simply breathing normally for one to two minutes while focusing on your breath. For example, as you breathe in and out, you can focus on the physicality of the rise and fall of your belly or the sensation of air coming through and leaving your nostrils. This can help you to eliminate distractions, release negative thoughts, and remain self-aware as you quiet your racing mind.
Body Scanning
Much like mindfulness breathing, giving yourself a quick body scan is something you can do anywhere and anytime. All you have to do is take a moment to address how you feel from head to toe, acknowledging any sensations or feelings of heaviness or lightness.
It’s effective to conduct a body scan while lying on your back with your palms facing upward and your feet slightly apart. However, it’s good mindfulness practice to use body scanning to check in with yourself throughout the day, whether you’re sitting, standing, or lying down.
Journaling
Journaling can be an excellent way to practice mindfulness. Putting pen to paper allows you to remain present as you express your thoughts and feelings in an honest and safe way. It also offers a way for you to process whatever it is you may be going through without feeling overwhelmed. What’s more, writing everything down on paper can help you leave those negative thoughts and feelings behind.
Saying Positive Affirmations
Positive affirmations are words or statements used to challenge negative thoughts. Essentially, they encourage positive thinking, but they also work to improve motivation and boost self-confidence. An example of a positive affirmation would be “I am loved and worthy” or “I am resilient and full of joy.”
You can think of positive affirmations as mantras, and you’ll want to recite them every day, as often as needed, to help you overpower intrusive or negative thoughts. As you repeat your positive affirmations over time, you may be able to better overcome your worries.
By practicing mindfulness, older adults can achieve a more positive sense of self and well-being as they age into their golden years. There are plenty of techniques out there to help keep you present-minded as well. The key is finding which methods work best for you and staying consistent.
Resource Links
“Mental health of older adults” via the World Health Organization
“The mindfulness movement: How a Buddhist practice evolved into a scientific approach to life” via Northeastern University
“Mindfulness-Based Interventions for Older Adults: A Review of the Effects on Physical and Emotional Well-being” via the National Library of Medicine
“How to Relieve Stress: Breathing Exercises You Can Do Anywhere” via The Jed Foundation
“The Mindfulness Map: A Practical Classification Framework of Mindfulness Practices, Associated Intentions, and Experiential Understandings” via the National Library of Medicine