Do you often find yourself feeling frazzled in the morning? Are you experiencing anxiety when you open your eyes and restlessness when going to bed at night?
If you're a senior in McKinney, TX, consider trying mindful routines as a method of stress relief for older adults. In particular, morning mindfulness can have numerous benefits and contribute to aging and clarity in your life.
Ready to learn more about morning mindfulness? Read on.
Mindfulness is a pillar of emotional wellness that mainly involves being mindful of the present moment. The American Psychological Association states that mindfulness encompasses awareness of thoughts, feelings, and the surrounding environment.
As you age, you may feel yourself slipping out of the present moment. Reminiscing on the past or worrying about the future can take up precious time when you could be enjoying yourself in your retirement years.
Here are some of the main reasons that mindfulness is key to senior health and wellbeing:
Surprisingly, practicing mindfulness can have a major impact on your physical health. The University of Utah reports that mindfulness may help with physical conditions such as:
The nervous system has a strong connection to the physical body. For instance, mindfulness while you eat may have a similar impact as overall healthy dining.
Many forms of exercise combine mindfulness with movement. For instance, cardio, such as swimming and water aerobics, focuses on breathwork to sustain your body while underwater. Yoga, Tai-Chi, and Pilates centralize breathing as a key component.
Recognizing your surroundings and focusing on your breathing can help keep your mind sharp. Identify the emotions and sensations related to the five senses:
The Grounding Technique is a common mindfulness exercise that can regulate emotional wellness for seniors. It involves pointing out:
As you age, you may struggle with cognitive impairment or memory loss. Techniques such as the ones above activate your memory and enhance recall.
Enhance the Grounding Technique with specificity. For instance, rather than pointing out that you see a television, describe traits of the television, like the size and brand.
One of the primary benefits of practicing mindfulness is that it helps you better regulate your emotions. As a senior, you may be faced with big changes and complex feelings, relating to circumstances such as:
Mindfulness techniques promote awareness of thoughts and feelings, enabling better emotional regulation.
Your interactions with others often reflect your mindfulness practice. You can utilize mindfulness techniques to ease feelings of social anxiety or find common ground with others.
Mindfulness is essential for senior wellness. Here's how to incorporate it into your daily routine.
Focused breathing is a simple mindfulness tactic that you can do anywhere. When you feel overwhelmed with emotion, bring yourself back to the present by purely focusing on your breath.
You can either consciously note breathing in and out, or use a special breathing technique, such as the Box Method.
The box method involves breathing in, holding your breath, breathing out, and holding your breath, all for four counts each. As you do this, visualize a box in your head, and draw one side of the box every time you complete a step.
Meditation is another form of guided breathwork. Unlike focusing solely on breathing, it includes additional elements, such as:
According to the Mayo Clinic, even just a few minutes of meditation can significantly reduce your stress levels. Add a small meditation practice to your everyday routine, and you might notice a huge difference in a few weeks or months.
Guided meditations are a fantastic tool if you're new to the practice or need a little extra assistance. You can find them on various platforms, including:
If you want to start your day with intentionality, consider trying a morning meditation. Morning meditations are specifically designed to help you wake up and begin on a positive note.
It is easy to take many elements of your life for granted when you do not actively think about them. Active gratitude involves consciously thanking a higher power, the universe, or yourself for the things you appreciate in life.
If you feel overwhelmed when you try to practice active gratitude, consider a gratitude journal. These sometimes have prompts to reflect on your day and the elements of thankfulness you experienced.
You may be surprised to learn that active gratitude can positively impact your health. It can rewire neural connections and encourage positive emotions, so you stop focusing on the negative aspects of your life.
Morning mindfulness applies to all hours of the morning. It is up to you when you would like to spend a few minutes in a mindful state.
For example, you may feel very anxious when you wake up. In that case, consider using your mindfulness techniques right away so you can lower your stress.
If you find yourself unable to focus until you've eaten, move your mindfulness practice to after you consume breakfast or a light snack.
Morning mindfulness doesn't just have to be something you practice once. It's one of the many habits that can contribute to an active and healthy lifestyle.
Located in the heart of McKinney, TX, Redbud Place Assisted Living is a pet-friendly community that puts residents first. Our residents enjoy a full range of amenities that enhance quality of life during their golden years.
Are you ready to make the transition to assisted living? Reach out to us today to learn more, or visit us in person to take a tour of our stunning community. We can't wait to hear from you!