Chances are, you’ve heard meditation is good for your health. From magazine articles to morning talk shows, doctors to family members, everyone seems to be jumping on the meditation bandwagon to help reduce stress and adopt a more positive mindset.
But it’s not just a silly fad — people have been practicing meditation for thousands of years. And recent research shows that developing a consistent meditation practice can have significant benefits for both your mental and physical health. From combating depression, to lowering your blood pressure, there are dozens of reasons why sitting and doing nothing might be one of the best things you can do for your body.
However, even with all of these compelling reasons, meditation can be difficult to get used to—especially if your mind tends to wander. By focusing on a mantra, you can learn to quiet your mind and gain more inner peace. To get started, find a comfortable space free of distractions and sit or lie in a comfortable position. Choose your mantra, close your eyes and repeat in quietly to yourself as you focus on your breathing.
Here are 8 meditation mantras specifically chosen for older adults:
“I love my body”
As you age, you may start to feel like you have less and less control over your body. Remembering to love yourself is a good place to start.
“I am powerful” or “I am strong”
You may not be as physically strong and powerful as you used to be, but your experience and knowledge make you stronger and more powerful than you’ve ever been.
“I am enough”
Accepting who you are is one of the greatest gifts you can give yourself at any age, but especially as a retiree.
“I am at peace” or “I am where I am supposed to be”
There may be certain things about your life that aren’t ideal, but finding peace in where you are in your life will make everything better.
“I have love in my life and joy in my heart”
Taking time to appreciate the good things in your life can help the entire rest of your day be more positive.
“I trust my path” or “I embrace change”
As you’ve discovered throughout life, you can’t predict the future. However, focusing on having faith in your path can make uncertainty easier to accept.
“I am worth it”
Putting yourself first isn’t often a natural instinct, but self-care is not selfish. You deserve to treat yourself to a healthy lifestyle.
“Be still” or “Breathe in, breathe out”
Welcome the peace of stillness and the power of focused breathing into your mind.
To begin a meditation practice, all you need is a quiet place to sit and at least five minutes to yourself. Try focusing on your new mantra and see how the repetition and relaxation affects your attitude and approach to the rest of your day. Or, if you feel like you need help learning how to meditate, check out guided meditations on YouTube or download an app to your smartphone.
Meditation is just one of the many ways you can age into your best self. To learn more on feeling your best, check out our free resource, The Vitality Guide: Nutrition, Exercise and Health Care for Seniors.
