As we age, life can present new challenges that test our resilience. Retirement, health issues, loss of loved ones, and other changes can negatively impact our mental well-being.
Meditation offers seniors a powerful way to cope with difficult transitions, lower stress, sharpen focus, and boost overall life satisfaction.
Yet, meditating does not always come easy, especially for beginners. Our wandering minds can make it difficult to remain present and focused.
Fortunately, by starting small and being patient with ourselves, seniors can overcome obstacles and make meditation a rewarding lifelong habit.
Mental Health Benefits
Meditation for seniors has been shown to reduce loneliness. Older adults living alone and/or in assisted living facilities are at risk of loneliness.
In a Harvard report, seniors 69 and 70 years of age who reported feeling socially isolated were three times more likely to develop dementia. They’re also at greater risk of depression and anxiety.
In a meta-analysis of 13 studies, 11 of them reported that subjects who meditated daily showed a significant reduction in feeling lonely or isolated.
Physical Health Benefits
Meditation can also improve physical health among older individuals. Research shows it may reduce chronic pain in people 65 years of age and over, especially when combined with deep breathing. It also lowers blood pressure, improves sleep, and boosts immune function.
Simple Step-by-step Meditation Process
- Get in a comfortable sitting or lying posture. Whatever the pose, be sure the spine is straight.
- Take 10 to 20 deep breaths.
- Close your eyes and keep your focus on your breath, mantra, or ambient noise (i.e. the hum of the AC).
- Observe your thoughts as they come and allow them to pass like floating clouds. No need to judge the thoughts as good or bad.
Tips on Getting Started
A vital element is consistency. Here are some tips on how to stay consistent and motivated even if it feels like nothing is happening.
Find a Comfortable Position
Most people sit when meditating. This may be on a chair or cross-legged. However, it’s also appropriate to meditate while lying down; just be sure not to fall asleep.
You can even meditate while walking at an even and slow pace. What’s important is that you find a position that you can maintain for prolonged periods.
Work Your Way Up
There’s no consensus on an optimal time limit. Whether your goal is 10 minutes or over one hour, you can begin with as little as one minute. Gradually, you’ll find that you can maintain the inner silence for longer periods.
Focus on a Mantra
One way to maintain focus is to have something subtle to listen to or feel. Most mantras consist of a syllable, word, or phrase you repeat.
Popular mantras include positive affirmations or parts of scriptures from holy textbooks.
It’s Okay to Move
There’s a belief that you have to be absolutely still when meditating. If your nose itches, by all means, scratch it and return to your position.
Your meditation isn’t compromised because you twitched or moved a muscle.
How Can Caregivers Help Older Adults Meditate?
Caregivers can play an active role in a senior citizen’s meditation practice. Here’s how caretakers can contribute:
- Respect the person’s established meditation time. Don’t disturb unless it’s an urgent matter.
- Set up the space for the meditator by ensuring the room is at the right temperature, the chair is comfortable, setting ambient music, etc.
- Set up pre- and post-meditation routines. For example, if the meditator meditates before dinner, use the meditating time to prepare the meal so it’s ready when the session ends.
Read also: Ways to Enhance the Quality of Life of Your Elderly Loved One
Improve Quality of Life with a Caring Caregiver
As we grow older, physical and mental difficulties often arise. Meditation offers no panacea, but it can enhance well-being.
The caring caregivers at Home Instead help seniors begin and sustain a meditation routine.
Contact us to discover how our caregivers aid with activities of daily living, potentially improving your elder's quality of life.
