Strategies for successful aging: mindfulness meditation

Guest Column
By: 
Leann Herman
Monticello Nursing & Rehab Campus

     Meditation seems to be in the news a lot lately. While some view it as a “weird, hippie thing,” there have been some pretty convincing studies regarding the health benefits of meditation. A number of studies show that meditation is associated with relieving stress, anxiety, and depression. Meditation can help reduce stress-induced inflammation and inflammatory conditions such as arthritis and asthma. Other researchers report that meditation appears to change activity in key pain-processing regions in the brain. In one study meditators experienced a 40 percent reduction in pain intensity. Meditation has been shown to improve cognitive functioning in individuals with early signs of dementia. Studies also state that meditation can help individuals manage symptoms associated with heart disease, high blood pressure, and irritable bowel syndrome.

     So, what is meditation and how does it work? Webster defines meditation as “the act or process of spending time in quiet thought.” In meditation, the mind is clear, relaxed and inwardly focused. When you meditate, you are fully awake and alert, but your mind is not focused on the external or on the events taking place around you, but internally focused. Meditation is not daydreaming or fantasizing; it’s actively resting your mind. Meditation trains your mind to focus on the moment instead of worrying about what occurred in the past or what could happen in the future. Anyone can meditate and the more consistent you are, the easier it becomes. All you need is five minutes.

A Five-Minute Meditation

     Set a timer for five minutes. Sit up straight in a comfortable chair. Rest your hands on the top of your thighs and close your eyes. Begin focusing your attention on your breath; breathing in through your nose and out through your nose. Take a few moments to notice if your breath is shallow or fast or short, simply paying attention to your breath. Deepen your breath, inhaling for a count of four and exhaling for a count of six; nice and slow. Take several breaths with this count. Stop counting and allow your breath to fall into an easy rhythm. Notice the rising and falling sensations in your chest, shoulders and belly. Continue to be aware of your breathing. When random thoughts enter your mind, simply notice the thought, release it and return your focus back to your breath. Your mind is very active so it will naturally “keep thinking.” Don’t get discouraged. Be gentle with yourself and continue to return your attention to your breath and sensations in your body. Remind yourself there is nothing to do, change or fix. At the end of your meditation think about something you’re thankful for, such as spending time with family or friends. Then transition your thoughts to the physical sensations in your body: your relaxed muscles, your easy breath and heartbeat. Open your eyes and enjoy the rest of your day. 

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