Meditation has ancient roots, but researchers keep finding new benefits. I know what you are thinking—meditation, it’s not for me. I ask you to open your mind to at least giving it a try. What do you have to lose? Less stress, less anxiety, being less tired or forgetful. Okay, now I have your attention.
It takes as little as 10–20 minutes a day to see the true effects of meditation. Julia C. Basso, PhD, assistant professor of human nutrition, foods, and exercise at Virginia Tech University in Blacksburg, VA, conducted the study that found 13 minutes of meditation produced benefits. “One of the most exciting findings was the decrease in total mood disturbance,” which mental health experts also call “negative affect,” Basso says. In other words, it reduces anxiety, fatigue, and stress.
How can you get started?
There are several free guided meditations for seniors, including:
Others that have free trials and then require a subscription are Headspace and Calm. YouTube is a great resource as well for a variety of options.
You can learn to meditate without any technology with a few simple steps.
- Find a calm and quiet place to sit.
- Set a time limit.
- Scan your body for how you are feeling physically.
- Notice your breath. Is it shallow? Can you start to deepen inhales and exhales?
- If your mind wanders, simply refocus yourself by counting your inhalations and exhalations.
- Show yourself grace—meditation is a practice, and it takes time.
- Close out with kindness.
Some people like to do what is referred to as body scan meditation. This can be done sitting down or lying down. It’s a great help with pain management as well as a tool to help you get to sleep. Find a step-by-step guide here. Other popular styles include mindfulness meditation, mantra meditation, and spiritual meditation. Read more here.
Remember, there isn’t a right or wrong way to meditate. It’s important to find a practice that meets your individual needs. It’s what is comfortable for you and, most importantly, developing a schedule that you can stick with for the true benefits of meditation.
