Meditation Techniques for Seniors
The goal of meditation is to learn how to focus and control both your breathing and your mind’s tendency to wander. If you’re new to meditation, here are a few ways to get started:
Start small
As you get started, you should only aim for a couple of minutes per day and increase the amount of time you spend meditating gradually.
Focus on a task
Many people find it hard at first not to go through a list of things you need to do, a conversation you recently had, or what you’re going to do next.
Find one task to do while meditating, such as:
Inhaling and exhaling and becoming aware of your breathing.
Scanning your body from the tips of your toes to the top of your head and focus on what you notice in each place.
Reciting a phrase, sentence, or even a single word repeatedly.
Find a comfortable position
You may have an image of someone sitting upright on the floor associated with how to practice meditation. But the truth is, whatever position provides the least discomfort is the best option. This could include being seated in an upright chair, reclined chair or even lying down.
Add exercise
If none of these are working or you find yourself falling asleep, try yoga, tai chi, walking or any exercise that allows for physical movement and mental focus.
How to Start Meditating
The great benefit of meditation is you can do it from anywhere. Whether you prefer to meditate at home or in a rec center, there are a ton of great resources from audio and video recordings to classes that will help hone your focus and begin a regular meditating practice.
There are several different types of meditation that involve different techniques and provide different benefits. You can start by considering what you want to accomplish through meditation and what types of meditation are best suited to you.
5 Types of Meditation
Breathing meditation
Breathing meditation uses different breathing techniques to quickly reduce stress and clear the mind. It can also help with your physical health. You can research breathing techniques on your own or find information on them through yoga studios or wellness centers.
Guided meditation
A teacher or instructor guides you through your meditation through a class, recording or another form of instruction.
Mindfulness meditation
Mindfulness can be practiced throughout the day by taking short moments to pause and become aware of what's happening around you. It is helpful for dealing with stressful moments in your day.
Silent meditation
Also called unguided meditation, silent meditation involves meditating alone. It may be as simple as sitting quietly, alone and becoming aware of your thoughts and body for a set period of time.
Spiritual meditation
Almost all religions and spiritual practices use some sort of spiritual meditation. You can practice it almost anywhere including at home or your place of worship to seek a deeper connection and understanding of your religious or spiritual beliefs.
Once you find a type of meditation that works for you, you may want to take classes or use some other form of instruction to get started.
If you feel more comfortable alone, you’ll need to research the techniques more thoroughly, perhaps using recorded instruction.
For a beginner, meditation requires you to get comfortable, prepare to sit still for a few minutes, focus on your breath and thoughts, then follow your breathing for a couple of minutes.
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Reviewed By Bart Astor
