Maintaining your health and wellness is important at any age, especially as a senior. If you’re looking to reduce stress, engage in reflection, or improve health conditions such as high blood pressure or insomnia, then mindfulness might be right for you.
Discover what mindfulness is, how it can benefit you, and learn some meditative exercises to help you embrace your inner calm.
What Is Mindfulness?
Mindfulness, which includes many different mental exercises and meditations, is the practice of paying attention to your thoughts, feelings, and sensations. Mindfulness emphasizes embracing the moment and practicing inner calm. By taking the time to reflect, relax, and focus, you can be fully aware of yourself and the world around you.
How Does Mindfulness Benefit Seniors?
Mindfulness has many benefits that can improve one’s health and wellness. If you make mindfulness a habit in your life, you might notice some of these benefits, including:
- Improved emotional well-being
- Greater inner calm
- Decreased anxiety and depression
- Lower blood pressure for those with hypertension
- Fewer mood swings
- Improved diet and exercise habits
- Enhanced sleep quality and fewer insomnia symptoms
- Better quality of life while navigating chronic illness
Mindfulness Exercises and Meditations For Seniors
Practicing mindfulness can be tailored to fit your lifestyle. Choose from shorter activities or longer meditations. You can practice with a group of friends or individually. Try a few different exercises and find what best fits your needs.
Here are a few mindfulness activities that you can try:
1. Focus on Your Breathing
Mindful breathing is a simple mindfulness exercise that can help you handle moments of stress or negativity. The goal is to use focused breathing as an anchor to slow overthinking. Take a moment to relax, paying attention to each inhale and exhale. Continue for a few minutes until the rhythm of breathing becomes regular.
2. Walking Meditation
There are many health benefits associated with walking, and it’s also an easy way to incorporate mindfulness into your routine. Take a stroll on your usual walking path, on a treadmill, or in the comfort of your home. While you walk, pay attention to your thoughts and be mindful of the space around you. What can you notice as you reflect? Be sure to speak with a medical professional before starting any new exercise routine, however.
3. Body Scan
By doing a body scan meditation, you focus on how your body is feeling. Take a moment to sit or lie down in a calm, quiet place. Pay attention to how each part of your body is feeling, starting at your toes and traveling up the body to your head. Where do you notice tension, and how can you relieve that tension?
4. Connect with Nature
Connecting with the world around you, especially nature, can greatly improve your mental well-being. Find a calm space outdoors and observe each of your five senses. Can you feel the breeze, see the beautiful colors of the sky, or smell flowers growing nearby? Take time to appreciate the harmony of nature. This activity can be easily combined with a walking meditation.
5. Practice Being in the Moment
There are several ways to use mindfulness to be more present. Have you been actively engaging with your day, or have you been running on autopilot? Have you been ruminating on past regrets or future worries? Step away from any screens and do a short body scan or breathing exercise. Take each thought as it comes without judgment. Then, go forward with more awareness and enthusiasm.
Embrace Inner Calm at The Stayton
At The Stayton, we’re committed to helping you achieve your health and wellness goals. We offer many opportunities to thrive with support from our expert team members. If you or a loved one are looking to embrace your inner calm in a premier retirement community, we encourage you to schedule a tour and see The Stayton for yourself. Contact us today to learn more, or complete the form below!