The Mayo Clinic describes meditation as “a type of mind-body complementary medicine, commonly used for relaxation and stress reduction, that can produce a deep state of relaxation and a tranquil mind.” One of the great things about meditation is that most anyone at any age can do it, and it requires no equipment. An open mind and peaceful setting are all that are needed. For seniors, meditation can be the perfect self-care practice with a surprising number of benefits.

Getting started

The following steps will get you started and take you through the meditation process (mindful.org):

• Take a seat - sit somewhere that feels calm and quiet to you. Meditation may also be performed while lying down.
• Set a time limit - for beginners, between five and 10 minutes is recommended.
• Notice your body - make sure you are in a relaxed and stable position that will be comfortable for the duration of your meditation session.
• Feel your breath - follow the sensation of your breath as you inhale and exhale.
• Notice when your mind has wandered - if you realize your mind is wandering, return your attention to your breathing.
• Be kind to your wandering mind - do not stress over allowing your mind to wander, simply refocus.
• Close with kindness - as you emerge from meditating, begin to notice the surrounding sounds, your thoughts and emotions, and how your body feels.

Benefits of meditation

According to the National Institutes of Health, the number of adults practicing meditation more than tripled in recent years, and more studies show that meditation lends to good health and well-being. The positive effects can include:

• Improved brain power
• Lowered blood pressure and inflammation
• Augmented sense of well-being
• Reduced anxiety and stress
• Improved sleep
• Reduced pain
• Enhanced mood
• Strengthened immune system