Meditation Moments
By Margaret Briller
Checking the calendar daily for doctor appointments has become a habit these days. Aside from the physical checkups, I wonder how my aging mind is handling mental and emotional stresses that can’t readily be detected by a doctor or nurse practitioner.
Worrying, feeling out of control and fretting can work their way into our lives. How we manage these feelings determines our ability to keep our minds engaged and active as we age.
Practical Help
Mindfulness and meditation are two ways of coping with these life stressors. That means being fully present and aware of the here and now while keeping our minds quiet, says Kerstin Yoder, Clinical Social Worker and Group Facilitator at Benjamin Rose in Cleveland.
“Mindfulness can be as simple as taking a walk outside, deep breathing, stretching or chair yoga, movement, music, dance or prayer, or just sitting quietly and clearing your mind,” says Yoder.
“For older adults, it means being present in the moment and being aware of what one is thinking and feeling at the time. It’s learning to notice what’s happening in the present moment without judgment and with acceptance.”
Mindfulness is a quality that we already possess, using patience to tap into it. The key is being aware of where you are and what you’re doing, and not allowing yourself to become overwhelmed by what’s going on around you.
Yoder suggests that beginners practice meditation with simple deep breathing and focusing on a single point or object while listening to relaxing music. Books, internet articles, apps and audio scripts can be a good place to start. One suggestion: mindful.org.
Just like our aging bodies, our aging brains are shrinking.
“Our present world competes for our attention in every area of life,” says Dr. Kathleen Rogers, Geriatric Medicine Specialist at Cleveland Clinic Akron General Hospital. “This leaves us often feeling unproductive, distracted and mentally exhausted. Mindfulness and meditation help to force our minds to slow down and retrain our distracted minds back to focus on what is important amidst the noise of life. It is simply a tool that helps us create an awareness of our inner and outer environments.
“Studies have shown that mindfulness and meditation tend to promote social health and prosocial behaviors,” Dr. Rogers says. “This practice reduces stress hormones (cortisol) which directly impacts blood pressure, fatigue, mood (anxiety and depression) and sleep for the practicing individual.”
Other benefits include improved memory, increased attention, enhanced willpower, better sleep habits, less pain, lower blood pressure, less anxiety and less depression.
Practice these simple meditation steps daily at the same time, even if it’s just a few minutes to start. Over time, you will build discipline and skill with practice:
- Sit in a calm, quiet place with eyes closed or gazing down.
- Set a time limit of 5-10 minutes to start with.
- Be in a comfortable position you can stay in the whole time.
- Focus your attention on breathing. Once your breath focus is stable, you can shift to noticing thoughts, emotions, sensations and sounds as they rise and dissolve in your mind.
- When your mind wanders, gently return your attention to your breath.
- Close with a simple positive thought, such as “May I and all living beings be well, safe, nourished and healthy.”
Cleveland Clinic has the Stress Free App, which is only available for the Apple interface. It can help with guided meditation and is good for beginners.
Benjamin Rose offers group therapy and individual counseling through its Mental Health Day treatment program. Call 216-791-8000.
If you prefer a group setting, the Mindfulness Club in Cleveland meets weekly to practice meditation. Find them on Facebook at Mindfulness Club Cleveland.
