Meditation for seniors – one breath at a time
Some tips to help you manage your physical and mental wellbeing.
Once regarded by some as a religious practice, meditation is now very much a part of health and wellbeing regimes.
It’s not just for the young and limber. The good thing about being a senior is that you probably have more time to devote to meditating than when you were younger, more of an ability to relax and enjoy the moment rather than having to get things done, and more wisdom to prioritise and value meditation.
Meditation has both physical and mental health benefits. It can help seniors manage the symptoms of many health conditions, including:
Anxiety.
Depression.
Heart disease.
High blood pressure.
Pain.
Sleep problems.
Meditation can also have benefits for your mental health, including helping to:
Manage stress.
Increase self-awareness.
Focus on the present moment.
During meditation, you concentrate your mind on one particular thing, such as your breathing, sounds, body movements, and feelings or a mantra (chant).
This helps train your mind to stay focused and peaceful during times of stress or anxiousness.
Find yourself a quiet spot so that you don’t get easily distracted. You don’t have to sit cross-legged on the ground, you can meditate sitting in a chair, lying down, or standing. Try different postures until you’ve found the one or ones that are right for you. Then:
Get settled into a comfortable position.
Close your eyes.
Focus your attention on one thing, such as your breathing, the sounds around you, or a specific object.
If your mind is alert but your body tires easily, try lying down or sitting in a comfortable chair and focusing on a series of physical sensations.
Find a word or sentence – a prayer, a motivational phrase, or a mantra – that speaks to you. You can come back to it as a form of meditation that can offset anxiety and may have spiritual or psychological benefits.
If the body tires, then shorten the meditation sessions and even use your meditation techniques and thoughts while walking.
Meditation works best when it is done regularly, so it is best to keep practising until you find a technique that suits you so that it can easily become a habit.
Try starting with one to two minutes each day, and then increasing the time gradually over weeks or months. It takes time, patience, and practice to meditate.
If you need some help, try:
Doing a meditation course.
Attending weekly meditation classes.
- Using a meditation DVD or YouTube video.
Using a mental health app, such as Smiling Mind.
You can find other digital mental health resources by visiting the Australian Government’s Head to Health website. You can also call Head to Health on 1800 595 212 to get advice and connect to local mental health services. Check the operating times here.
Related reading: Mindworks, Health Direct
