The Impact of Meditation for Seniors

There are many recent research studies that show the impact of regular and long-term meditation on seniors’ lives. By incorporating a pattern of meditation of approximately 20 minutes a day, you, too, can yield physical, mental, and emotional health benefits leading to an increased quality of life.

What is meditation?

Meditation is the practice of being comfortable (sitting or lying down), focusing on breathing, and then bringing your mind’s attention to the present without drifting into any concerns about the past or future.

The term meditation is defined by Wikipedia as a practice where an individual uses a technique – such as mindfulness, or focusing their mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm, stable state of being.

How to meditate

The simplicity of meditation allows you to meditate almost anywhere. This could be sitting cross-legged on a rug or mat, lying down in a recliner or bed, or resting on a chair or couch, etc.

A common factor is to be comfortable. Wear loose-fitting, comfortable clothes.

You may want to cover yourself with a light blanket as your body temperature undoubtedly decreases slightly as you relax.

You can play soothing music or listen to any number of pre-made meditation scripts. Often, music is played to block out extraneous noises and to help create a relaxing atmosphere. It is important to eliminate any distractions so unplug your telephone and lower or turn off the lights.

Many people meditate without music or scripts. Regardless of your preference, you should let your feelings, thoughts, and whatever emotions that you are feeling at the moment flow through your mind; don’t judge them, just be at peace.

There are many meditation apps on the market today; some are free to use and some are available for a small fee. You can also check with your local library or senior center about the use of tapes or CDs. If you perform a quick google search, you can see there are many complimentary scripts and apps offered online. You can also purchase a select number of apps and CDs at a local bookstore.

Meditation classes are quite popular today and you will find an abundance of them at local recreation centers, gyms, and senior centers. Feel free to consult with your doctor, fitness experts, etc. about the variety of meditation offerings and what would make the best fit for you.

Example of an original beginner’s breathing script

Preliminary directions: Wear comfortable clothing and get into a comfortable position. Dim the lights. Block out extraneous noises.

Now, focus on one spot in the room or on the ceiling. If you prefer to close your eyes, then do so.

Rest, don’t move.

Now, roll your shoulders slowly forward and then repeat the motion slowly backward.

Continue with the shoulder rolls. Forward, then backward…forward, then backward.

Now, tip your head to the right side. Lower your right ear down toward the top of your right shoulder.

Then, repeat on the left side.

Continue with the head tilts. To the right, then to the left…to the right, then to the left.

Now, lower your face and bend your chin. Stretch your face upward.

Continue your face bends. Bend down, then up…bend down, then up.

Relax your muscles.

Pay attention to your breathing. Breathe slowly in and then out. Your body naturally takes in the amount of air you need and exhales the appropriate amount.

Breathe in and out.

Repeat breathing. Breathe in and out. Breathe in and out…

Picture your breath flowing slowing in and then out of your body.

Breathe in and out. Breathe in and out. Breathe in and out…

If you find your and thoughts coming into your mind, let them pass. Just think of your breathing.

Breathe in and out. Breathe in and out. Breathe in and out…

Feel the air enter through your nose and then follow it down to your lungs.

Breathe in and out. Breathe in and out. Breathe in and out…

Follow the air into your nose, down your lungs, and extend throughout your body.

Place your hand gently on your stomach.

Breathe in and out. Breathe in and out. Breathe in and out…

Feel your stomach rise and fall as you breathe.

Now, breathe as I count.

Inhale, one…

Exhale, one…

Inhale, one…

Exhale, one…

Your body should be relaxed. There are no worries or thoughts. Just rest. Continue to breathe in and out. (wait for about 3-5 minutes)

Now, it is time to gently wake up your mind and body.

Close your eyes tight.

Feel your clothes on your body.

Wiggle your toes and your fingers.

Shrug your shoulders up and down. Repeat. Up and down, up and down, up and down…

Slowly open your eyes.

Straighten your back.

Stretch your legs.

Now, stretch your arms above your head.

Sit for a few minutes.

Then, slowly stand up.

Enjoy the rest of your day, feeling rested and re-energized!

What are the benefits of meditation?

There are a significant number of medical studies that have shown that meditation can…

Slow down the development of dementia-related diseases

How does this happen?

The physical structure of the brain changes (e.g., there is more gray matter in the frontal cortex) which leads to improved focus and cognitive function and is associated with working memory and executive decision-making skills. Your short and long-term memory functions are sharpened and you are more alert.

Help you better cope with anxiety, stress, and depression

How does this happen?

Meditation is said to reduce the body’s immediate response to stress by shrinking the amygdala cells in the brain, which are responsible for fear, anxiety, and stress. Practicing meditation helps to alter our perception, too, so we see situations in a more clear and positive way. Those individuals who practice meditation on a regular basis have an increased amount of gray matter in the insula and sensory regions which leads to the enhancement of senses and a decrease of worrisome thoughts. In other words, as a result of paying more attention to breathing and the present moment, you also pay more attention to sounds, the experience around you, and your feelings.

Enhance digestion

How does this happen?

The deep breathing involved with meditation helps improve the circulation and increases the oxygen levels in the blood. It also helps with digestive issues associated with the aging process (not disease-related digestive issues).

Manage emotions and moods

How does this happen?

Meditation focuses on a non-judgmental presence and helps us to observe our emotions rather than always react to them. In addition, meditation was found to enhance positive emotions like empathy toward yourself and others, and general well-being. Meditation exercises help you to replace your negative thoughts with more positive emotions, bringing more control over emotions and moods.

Offer a calming effect

How does this happen?

By being in the present and not thinking of the past or future, or engaging in cognitive thought processes, meditation helps you to relax and allows your brain to process a more logical approach to the situation you are experiencing. You can organize your thoughts more effectively and maintain a clearer perspective. Thus, through slowing down your breathing, you are able to feel more at peace as the tension and anxiety that you may be holding inside your body is diminished or released. This, in turn, helps you have better sleep patterns.

As noted in this article, there are many positive benefits of meditation for seniors when performed on a regular basis and over time. Meditation is really a simple and sure way to boost your physical, mental, and emotional well-being. With a limited or zero cost factor, and a multitude of choices of where and when to practice meditation, meditation is a worthwhile activity to try. It is no wonder that the popularity of meditation is increasing for every age population, including seniors.

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