Meditation For Older People

As we slowly age, it becomes clearer that our minds and bodies aren't as sharp as they used to be. In the past, you could remember a shopping list without writing it down, but lately, you find yourself noting every single detail. Things like recalling names or remembering where you put your car keys are becoming more challenging. Sometimes, you may wonder what has happened to your brain.

The good news is most of the memory loss problems are caused by years of stress and anxiety. As you get older, your brain is not able to cope with the stressful surroundings, and it seems to fog out, leaving you frustrated. Meditation is one of the secrets to get your mental and physical health back on track.

In this article, we will consider some of the mental and physical benefits of meditation. Then, we will offer some tips on how you can get started.

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What is Meditation?

There are many conceptions about meditation that are false. For example, many think meditation is all about emptying your mind while chanting words that you don't understand. This idea is not what meditation is. Meditation is teaching your mind and Body to relax. It involves finding a quiet place where you can breathe deeply without distractions and focus on what you are experiencing in the moment.

Meditation is all about calming your mind by picturing a relaxing scene such as a sunset or campfire. Such training teaches the mind to be more focused on the present instead of drifting away constantly. Meditation is a means for you to take time out from your busy, chaotic life and give yourself time to relax and find your inner peace.

The great things about meditation are it can be done by anyone, at any age without any equipment or investment.

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Mental Benefits of Meditation

One of the first and foremost mental benefits of meditation is that it can help alleviate stress. Meditation stimulates the prefrontal cortex of the brain, which is responsible for feelings of happiness. By triggering the portion of the nervous system responsible for relaxation, our bodies are better equipped to handle the side effects of stress. In time, your brain will be able to stabilize your nervous system without switching to the fight or flight response, which is triggered by anxiety.

Meditation increases self-awareness. An increased sense of self-awareness allows your mind to see beyond the daily thinking patterns that cause anxiety and experience the more profound nature of ourselves. Digging deep through meditation will enable you to become calmer and quieter despite the whirlwind of stress around you. Equipped with a deeper understanding of yourself, your relationship with others becomes more meaningful and lasting.

Another benefit of meditation is it encourages reduced feelings of loneliness. One study conducted by UCLA discovered that 30 days of mindful-meditation-induced lower feelings of depression and loneliness. The meditation regimen taught participants to focus on the present instead of dwelling on the past or worrying about the future. At the end of the trial, a blood test showed a drop in the genes related to feelings of loneliness.

Increased sociability is another advantage of taking time to meditate. One of the reasons seniors are hesitant to go out with friends, and socialize is because they feel down or anxious. Meditation allows you to give yourself time to heal, which in turn makes you more willing to get out and connect with others. The more confident you are about what you are experiencing inside, the more open you will be to socialize.

Meditation sharpens the mind and helps you focus. This increased sense of alertness improves your ability to function as a responsible member of society. With better focus, better creativity, you can explore more activities to make your golden years just as exciting as your younger ones.

Lastly, meditation helps improve memory. The Hippocampus and frontal brain lobe are two of the memory hubs that are stimulated during meditation. This means better short and long term memory and the ability to recall long lost memories. Also, meditation ensures that the new memories you make are stored, so you continue to store precious memories throughout your life.

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Physical benefits of meditation

There are many tangible benefits of mindfulness, including reduced inflammation. One study published concluded that mindfulness training can help reduce the effects of chronic illnesses such as rheumatoid arthritis, asthma, and psoriasis. This benefit of meditation is attributed to the calmness achieved by the practice.

Another surprising benefit of meditation is improved in digestive health. Meditation includes deep breathing exercises which are known to improve blood circulation that benefits the digestive system. Seniors with digestive problems have experienced immediate relief by incorporating a few minutes of meditation in their daily routine.

The improved blood circulation triggers another positive effect of meditation- a healthier immune system. A reduction in stress, along with an increase in oxygen levels in the blood both contribute to a better functioning immune system. Such a boost in the immune system is something all older adults can benefit from.

Muscle tension is one of the problems older adults’ face that can be relieved by meditation. Meditation promotes muscle relaxation that can combat common issues like lack of mobility, falls, and spinal problems. Meditation techniques ease tension in the muscles and improve better flexibility and mobility.

Alzheimer’s disease and other forms of dementia are increasingly common among older adults. However, these chronic diseases are not a normal part of aging and can be prevented. Mindfulness and meditation can help slow down the development of dementia-related diseases according to a recent study.

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How to get started with a Meditation Routine

Now you have become overwhelmed with all the fantastic health benefits of meditation, the question is, how do you get started? Incorporating meditation in your daily routine is not difficult or expensive. Here are some tips to help:

• Start with simple things

The whole point of reflection is to train yourself to be more mindful about your surroundings. For example, focus on how you breathe throughout the day. Feel your lungs fill up with air and how the air escapes your Body. Notice the feeling of warm water as it washes over your skin or feels the heat of the sun on your face. These are small things you can start doing right away to become more mindful.

• Make it a priority

It is easy to drown in the cycle of daily activities, so make meditation something you do at the beginning of your day. All you will need is about 20 minutes each day to focus on your body and your surroundings, breathe deeply, and reflect positively.

• Find a peaceful place

For meditation to be active, find a quiet area in your home that you can set aside for meditation and relaxation. The site doesn't have to be something special, but the important thing is you feel relaxed in this place and have few distractions. Once you locate your happy place, regularly visit it throughout the day to calm down and de-stress.

• Use effective breathing techniques

This is one of the easy ways to start calming down and relaxing your entire body. Start by taking five deep breaths, inhaling through your nose, and exhaling through your mouth. You can try counting to ten as you inhale and exhale to help regulate your breathing.

• Try guided meditations

If you have difficulty finding your inner peace by yourself, you can search the internet for guided meditation. Once you find a podcast, play it while you follow the instructions, and teach your mind and body to relax.

• Listen to the sound of running water

Water has a host of therapeutic uses. Aside from soothing aching muscles by taking a hot bath, the sound of water can help you relax. Listen to recordings of moving water such as streams or the waves of the ocean to help you meditate. Or you could just run the faucet and focus on the sound it makes as you meditate.

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Conclusion

Meditation is one of the therapeutic techniques that you can do without requiring any professional advice. No matter what you are going through in life, mindfulness is a skill that can help you spend the rest of your life in a happier, calmer way. There is no limit to how long or how short your meditation sessions need to be so you can try it at your own pace.

Meditation has numerous health and mental benefits that are within your reach. From improving memory to enhancing digestive health and boosting the immune system, it is incredible what a few minutes of mindful thinking can do for you.

If you want to get started and enjoy these fantastic benefits, follow the tips mentioned. All it takes is a quiet place without distractions, deep breathing exercises, and surroundings to help you meditate. Once you start making meditation part of your daily routine, you will immediately feel younger, stronger, and have a new zest for life.