February 6, 2025
In this series on ways to improve mental health and combat loneliness for older adults, we highlight the practice of mindfulness. Beneficial to people of all ages, the gradual implementation of mindfulness into your life as an older adult can offer many benefits.
The broader practice of being present in the moment, and having awareness of one's own thoughts, senses, and feelings in your environment is mindfulness. Mindfulness is useful in channeling acceptance of the now, letting go of the past, and releasing anxious thoughts about the future.
Meditation is a type of mindfulness that is more structured in the way you engage. Many types of mindfulness involve the act of meditating. When you meditate, you focus closely on your breathing and can sometimes use imagery or cues to guide the practice. Practicing mindfulness is a great way to bring about a greater sense of peace in one's own life.
Five mindfulness exercises TO do anywhere:
1. Body Scan: This technique involves mentally scanning your body from head to toe. Pay attention to areas in the body where you feel a sense of tension or discomfort. By tuning in to your body's sensations, you will become aware of the tension you need to release or what areas need extra care.
2. Mindful Seeing: This is the practice of intentionally focusing on what you see around you, actively noticing little details and appreciating what you see without judgement.
3. Mindful Listening: Much like mindful seeing, in stillness you will focus on the sounds around you. You can listen to sounds inside the home, out in nature, or even play calming music to tune into.
4. Mindful Breathing: A simple but powerful way to center your mind is by focusing on your breath. Find a relaxing space where you can sit comfortably for a while. While you breathe in and out, pay close attention to the sensation of air entering and leaving the body. This can calm your nervous system and reduce anxiety.
5. Five Sense Exercise: This exercise encourages mindfulness and grounding oneself by paying attention to all five senses: sight, smell, hearing, taste, and touch. Tuning in sense by sense, you will begin to settle into a calm, relaxed state.
There are many other ways to practice mindfulness through simple activities. Try tapping into your senses and finding a state of calm while walking, journaling, drawing, connecting with nature, reciting positive affirmations, or even listening to music.
benefits of practicing mindfulness regularly:
Reduce Stress and Anxiety. As we age, life can bring about challenges like managing chronic conditions and losing loved ones. One way to ease the mind and promote a sense of calm to cope with such stress is through a mindfulness practice.
Improve Mental Health and Emotional Well-Being. These practices are also known to improve mood, reduce symptoms of depression, and promote optimism. By practicing mindfulness and meditation, you can become more emotionally resilient, foster joy, and possibly enhance cognitive function. All these are beneficial for older adults susceptible to isolation and sadness.
Better Physical Health. With regular implementation, these practices that help promote calmness can even have a positive impact on your health. Studies show that regular meditation may lower blood pressure, improve sleep quality, and reduce chronic pain. A regular habit of meditation may boost your immune system, too!
Always remember that mindfulness and meditation are flexible practices that you can gradually implement. We hope you find activities that promote a safe sense of calm. Listen to your body, and take it easy!
Meals on Wheels Central Texas seeks to deliver care that empowers neighbors by promoting their dignity and indepenence. Explore our programs and learn about the many ways we strive to help neighbors feel nourished and cared for.
Support from our community makes a direct and positive impact in the lives of our neighbors. Give to support our neighbors today!