How Seniors Can Benefit from a Mindfulness Routine

Incorporating Mindful Practices into Your Everyday Routine

Mindfulness is being aware of the moment. It is freeing your mind of the past or the future to focus on what you are sensing and feeling in the present. You accept sensations and emotions without judgment. Instead of focusing on what happened yesterday or is scheduled for tomorrow, you use mindfulness to clear and redirect your mind. Below are some ideas on how seniors can start a mindfulness routine.

Benefits of Mindfulness

Mindfulness is a form of meditation that can reduce stress and anxiety. It can also help with depression and insomnia. In fact, meditation can even help manage pain and lower blood pressure. It's a way to accept thoughts and feelings and maintain balance.

It can also help:

Gain new perspectives
Increase self-awareness
Reduce negative emotions
Improve imagination and creativity
Increase patience and tolerance

With so many health benefits, who wouldn't want to become more mindful?

Starting a Mindfulness Routine

Mindfulness can be as simple as stopping in the middle of the day to focus on breathing or listening to sounds. It can be more structured and happen at set times. It can also last from 10 minutes to 10 hours, although the recommended time ranges from 20 to 40 minutes.

Walking

Mindful walking isn't about distance or speed. It is about focusing on what your body is doing as you walk. Find a quiet place to walk. Since the walk will only be 10 to 20 feet, it can happen indoors or out. Focus on your body movements as you walk. Pay attention to movements that help with balance. When you reach the end of the walk, turn and repeat the process until you arrive where you started. You can begin with a 10-minute walk.

Body Scanning

Find a quiet place to lie on your back. Extend your legs and place your arms at your side with palms up. Starting at your head or toes, focus on each part of the body as you move your attention up or down the body. Pay attention to any sensations or feelings. With practice, extend the time from 10 minutes to 20.

Sitting

Sitting mindfulness focuses on breathing. Locate a chair that lets you sit with a straight back and feet flat on the floor. Place your hands on your lap. Breathe in through your nose paying attention to your body's movements. Exhale through your mouth. The goal is to eliminate physical or mental interruptions to breathing. So when a thought interrupts, note that it happened and return to breathing. Sitting meditation can also be used during the day for quick refocusing.

Adding Mindfulness Routine to Your Day

Practicing a mindfulness routine at the start of the day can ground you. In the evening, it can also prepare you for a restful night's sleep. What is crucial is committing to the practice for at least six months.

What's more, learning to use meditation throughout the day can lessen stress and reduce anxiety. Scheduling sessions with others can also ensure your participation. No matter the reason, mindfulness can add to your quality of life.

Senior Helpers of Olympia, Lacey, and Tumwater provides in-home care for seniors seeking companionship or helping with daily activities. Whether you live in Olympia, Lacey, Shelton, Centralia, or anywhere in Thurston County, we are committed to our client's success.