Fatigue, brain fog and forgetfulness aren’t just part of aging—they’re also telltale symptoms of stress. While retirement should be a time filled with exciting adventures and well-deserved relaxation, many older adults also experience an increase in stress and anxiety. There are many contributing factors to these conditions, but sometimes the lifestyle change alone is enough to send you into a tailspin.
Many physicians recommend meditation for senior brain health, especially for patients who experience panic attacks and anxiety. But even if you’re not feeling stressed or anxious, meditation can be a welcome and enjoyable practice.
Check out these seven beginner’s tips to help you overcome stressful moments, find peace in daily life and create a stronger mind-body connection.
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Meditate at the Same Time Each Day
The only thing more difficult than breaking a habit is starting one. It’s easy to say you’re going to begin meditating every day but, when life gets busy, it’ll probably be the first thing to fall by the wayside. The best way to incorporate meditation into your daily life is to do it at the same time every day as part of your usual routine.
For example, you may choose to meditate after brushing your teeth in the morning, while you wait for your coffee to brew or to help yourself wind down before bed.
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Start By Sitting for Two Minutes
At first, the idea of relaxing in complete silence seems like a piece of cake. But you may be surprised how challenging it can be to clear your mind and bring your focus inward. The best way to begin your practice is to start small—just two minutes a day—and work up to longer sessions.
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Get Comfortable
Before you sit down for meditation, put on comfortable clothing and sit or lay down somewhere you won’t be disturbed. You may choose to meditate on a yoga mat, reclined on a sofa or seated in a chair.
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Count Your Breaths
Start by counting your breaths. Inhale deeply, then exhale slowly. Each exhale completes one cycle. Count to 10, then begin again. As you begin focusing on your breaths, and breathing slowly, you’ll begin to feel calmer. Continue counting your breaths until you feel satisfied.
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Bring Your Mind Back from Wandering
As you begin to meditate, it’s natural for your mind to wander. You may begin thinking about your to-do list, an upcoming chore or something that happened in the past. This is natural. Bring yourself back to the present moment by again focusing on your breaths and counting each cycle. It may help to close your eyes.
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Avoid Toxic or Negative Thoughts
When your mind begins to wander, you may inadvertently begin focusing on something negative. Or you may become frustrated by your wandering mind and feel as though your meditation is a failure. If you feel yourself slipping into these negative sentiments, smile and begin focusing on your breathing once more.
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Focus on Affirmations
Some like to begin and end their practice with a mantra, such as “I am thankful for this day,” “I am strong” or “I am grateful for my family.” These positive sentiments can help you get into the right frame of mind and take your peaceful feeling with you into the rest of your day. Remember meditation is about your own personal health, and your mental state is an integral part of your overall well-being.
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Use Guided Meditation Tools
There are several free guided meditation videos and audio clips online that can help you enjoy the experience, especially as a beginner. Videos may also include visual elements to aid in the practice and help you feel at ease.
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Remember It’s Gradual
Meditation is called a practice for good reason—to enjoy its full effects, you should commit to doing it every day. The more you meditate, the longer you’ll be able to hold your focus and the better you’ll be able to control your emotions and level of stress. Don’t fret if you don’t get the hang of it right off the bat. Like most healthy habits, it can take time to improve. And like nutritious foods, positive thoughts make for a healthy mind.
Staying on top of your mental and physical health will help you achieve your goal of aging in place. Discover what other measures you should take in our free guide, Aging in Place: A Popular Trend for a New Generation of Seniors.
