Mindful Meditation for Seniors: Part 2 – Techniques
Published on July 17, 2020
Seniors’ well-being is always top of mind for us. As we mentioned in Part I of this series, the practice of mindful meditation has many benefits for older adults. It is an individual personal practice that can be exercised in a group setting or alone. Although it is common to meditate with eyes closed and body stillness, there are practices that incorporate other forms.
Let’s take a look at some simple mindfulness techniques for older adults to consider while meditating.
Deep Breathing
Deep breathing can improve blood pressure, relieve stress, lower heart rate and manage symptoms of anxiety.
Try this:
- Draw a large circle on a piece of paper.
- Make a small mark at the top and bottom of the circle (12 and 6 on the clock).
- In a clockwise direction, trace your finger along the circle from the top mark to the bottom mark. Inhale slowly as your finger moves towards the bottom of the circle.
- When you reach the bottom of the circle, begin to trace your finger back up towards the top, exhaling slowly as you go.
- Try to maintain a slow, steady pace as you trace the circle.
- Focus on the movement of air in and out of your lungs.
Raisin Exercise
This simple exercise is a good way to begin practicing mindfulness. It involves centering your attention entirely on one object and can help older adults minimize worry while building focus.
While the exercise’s name suggests raisins, any food can be used. An unfamiliar food or one with unusual qualities works best.
The participant should pretend they have never seen the food before. They should then note or describe the following qualities of the food in detail:
- How it looks
- How it feels
- How it smells
- How it tastes
There are many other mindfulness exercises you can practice that are easy and simple to do in your own space. Consider the following as other options:
- Start a gratitude journal
- Meditate in the shower
- Set three daily goals
- Be present in the moment
- Enjoy nature
- Recite positive affirmations
- Focus on the outcome of an action
- Stretch periodically
- Observe changes in mood
- Listen to calming music
- Create daily rituals
- Try therapeutic coloring
- Turn off the television
- Plan the following day
- Keep an evening journal
- Use aromatherapy
- Practice guided sleep meditation
Stay tuned for the final edition of our meditation series which will feature an interview with V!VA Lifestyles Manager, Julie Hunter.
