Meditation is becoming more popular among people of all ages. However, it can be particularly beneficial to seniors. It can help stave off mental health issues like depression and anxiety. The benefits of meditation for seniors can also extend to memory and cognition.
The main barrier to meditation for many seniors is starting. They might not know much about the practices and techniques. This post will provide simple tips and techniques to help seniors get started with meditation.
Meditation for Seniors: Tips for Getting Started
Start With Short Sessions
Meditation is something you must practice. Your body and mind get more accustomed to it the more you do it. Some seniors might have trouble feeling comfortable while staying in one position for a long time. That is why it is good for seniors to start with shorter sessions. Start by meditating for just five minutes in the beginning. Over time, you can gradually increase the length of your sessions.
Try Guided Meditation
Learning how to meditate can be difficult. Some people have trouble focusing. Guided meditation can help seniors overcome these issues. With guided meditation, an instructor guides you through the process. They help you focus your mind and get into a meditative state. You can learn guided meditation at in-person classes. Seniors can also find guided meditation recordings online.
Get Comfortable
Many of us have a vision of what meditation looks like in our minds. It is often that of a person sitting cross-legged on the floor in an upright position. While this is a common posture for meditation, there are other options. It is more important that you are comfortable. That means you can meditate sitting in a chair or your favorite recliner. You can even meditate while lying in bed.
Control Your Breathing
One of the trickiest issues for many beginners is clearing their minds. A simple trick many people use is to focus on a sensation. For many, it is the sensation of breathing that makes this easy. Focus on breathing in and out. Count your breaths and try to experience each breath as it fills and releases from your lungs.
Focus on a Phrase or Word
Beyond your breathing, there can be other ways to focus and clear the mind. One tip is to have a phrase or word to focus on. Come up with a phrase or word that means something to you. As you begin to meditate, repeat it in your mind to get focused. For some people, it is a mantra; for others, it might be a prayer. It could even be a single word that has power in your mind.
These tips can help you get started with meditation. However, it is important to be consistent and stick with it. You only get the benefits of meditation if you do it regularly.
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