Today, people are spending their time and energy on improving their overall wellbeing. Along with going to the doctor for health concerns, many individuals are turning to holistic approaches for stress relief. Seniors can benefit from relaxing, too. In fact, meditation is a great way to work on reducing anxiety and becoming more calm. Here are some tips to get you started:
Pick a locale
A major part of meditation is where you choose to do it. Some people find they need complete silence to concentrate while others prefer to be in a noisy environment. Don't hesitate to try meditation in various places to see what works for you. Much of meditation is actually thinking of another place, but you'll still need to minimize distractions to fully benefit from this mindful practice.
You can meditate for as little or as long as you like, but you'll still need to feel comfortable. It's easy to start thinking about how your back hurts because you're sitting awkwardly in the chair or your feet aren't touching the floor, interrupting your concentration. You don't have to sit cross-legged with your hands on your knees. Most experts do recommend sitting upright in a chair with a back to minimize bodily stressors. It's OK to lie down as well, but know you may drift off to sleep instead of meditating. If the point of your meditation practice is to help you get some rest, meditate right before bed.
Follow a guide
It can be very helpful to begin meditating with the help of a guide. You can attend meditation classes – perhaps your assisted living community offers them – or listen to a recording on YouTube or iTunes. There are many specific versions, such as meditation for pain relief, reducing anxiety or even to assist with people who have Alzheimer's disease. Peruse your options before choosing one that suits you best. Consider topics as well as meditation length. Most people have a hard time starting out with meditations longer than five or 10 minutes, so keep that in mind.
Meditation is considered a practice because it takes more than one session to fully grasp the concept. In fact, many people try meditating repeatedly before finding it helpful. You have to retrain your brain from thinking about your worries and exciting things and this takes time. Don't give up meditation after a few tries. Instead, you might find dedicating a specific amount of time and part of the day to meditation is helpful. The more you do it, the better you are going to become at shutting out the world and focusing on yourself. When you have trouble concentrating, pay attention to your breath. Many meditation guides will teach you to picture a place where you are calm and happy. This may be near a lake or stream, or even at the home of a family member. Use these visualization techniques to keep you engaged with your meditation practice.