Practicing mindfulness is hardly a new phenomenon, and the history of meditation and mindfulness practices can be traced back thousands of years. However, it’s only been in the last half a century that the scientific community has begun studying the positive effects mindfulness and meditation yield on individuals’ mental and physical health. 

The Mayo Clinic promotes meditation as a practical way to reduce stress, and the National Institutes of Health cites research that it may ease symptoms of depression and anxiety and help people who find sleep difficult. And just 30 days of guided mindfulness meditation can improve attention and focus in adults across all age groups. For older adults, mindfulness may also help protect against age-related changes in the brain, making it one of the most accessible tools available for long-term cognitive wellness.

Older adults, in particular, often find that mindfulness helps to navigate times of transition and adjust to changes in their bodies and lifestyles as they age. Here are some ways you can try to practice mindfulness to start experiencing its many benefits. 

1. Mindful Breathing

One way to start is through mindful breathing. Begin by simply finding a comfortable position; it could be seated, lying down or standing. Close your eyes and start to pay attention to your inhales and exhales. 

Try: Inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds and repeat. As you breathe in and out, notice how your body feels. Gently return your attention to your breath if you notice your thoughts start to wander. You can continue this exercise for as long as you feel comfortable. Start with five minutes and adjust from there. 

2. Guided Meditation

During guided meditation, another person leads you through a meditation exercise. There are many online resources available to help individuals practice guided meditations. Apps like Headspace and Calm offer guided sessions ranging from just a few minutes to longer meditations, with interfaces designed to be easy to navigate. Insight Timer offers a large library of free guided meditations organized by topic and length, including sessions focused on sleep, stress and gratitude. 

There are also videos on YouTube that you can find just by searching "guided meditation for seniors." To take it one step further, you can attend classes or meditation groups if they are offered in your community. One benefit of guided meditation is that it helps you explore different techniques and find what works best for you.

3. Savor the Music

Music can be a powerful tool for relaxation. Try choosing a song you find beautiful and restful. Give your entire focus to the music. You may keep your eyes open or closed but don’t multitask or focus on anything going on around you. Just find a comfortable spot and spend a few minutes listening to your chosen song. Taking time to listen to one simple song can completely change your mindset for the rest of the day.

4. Look Inside

Visual meditation is the practice of visualizing people or events during your meditative state. 

Find a photo or painting that brings you peace and set it in front of you. For the next several moments, look into the image and closely observe the elements that contribute to its beauty. You might also try this exercise with a photo of someone you love or by sitting in a park and looking at a tree or something else that catches your eye.

Anchoring your awareness to something visual is a gentle and effective entry point for those new to meditation.

5. Schedule Mindful Moments

Experienced meditators and mindfulness practitioners often explain that eventually your mindful state can indeed be practiced all day, every day. Simply reminding yourself to pay attention to your thoughts and checking in with yourself on your current state of mind will turn every moment of your day into an opportunity to practice mindfulness. 

Try adding one or two regular mindful moments into your daily routine. For example, if you have a cup of coffee in the morning, make a goal to pay closer attention to the entire experience of drinking your coffee: the smell, the heat of the mug in your hand, the first taste, how it warms your body as you take each sip. Paying attention to the many various, pleasurable sensations this offers you will not just change how you enjoy your coffee, but it will teach you to become less lost in thought, and instead more focused on your present moment throughout the day.

6. Yoga and Stretching

Yoga and meditation have a long, intertwined history. When practicing yoga, you notice the sensations of your body as it moves through space while holding different positions and stretches. Focusing on and moving your body this way is simultaneously a mindfulness practice and one that supports physical wellness. Some people initially feel uncertain about yoga but there are many variations such as chair yoga, that are tailored to meet the needs of individuals at all levels of mobility.

7. Body Scan

A body scan is a structured mindfulness exercise that helps you tune into physical sensations and release areas of tension. To try it, lie on your back or sit comfortably in a chair with your eyes closed. Starting at the top of your head or the tips of your toes, slowly move your attention through each part of your body. Notice any sensations and simply breathe into them.

Mayo Clinic recommends body scan meditation as one of the most accessible forms of mindfulness for beginners, as it needs no prior experience and can be done in just a few minutes. This technique can be helpful for seniors managing chronic discomfort, it builds body awareness and encourages a calm relationship with physical sensation.

Start and Start Again

When you begin to practice mindfulness, you may feel unsure that you’re practicing correctly. Be gentle with yourself as you embark on this journey. The beautiful thing about practicing mindfulness is there is no clear-cut formula for success. It simply comes down to finding the techniques that work for you and being able to reliably implement them to benefit your day-to-day life.

Have fun as you begin to develop this new skill and keep an eye out for the many small moments of calm and clarity this practice will show you along the way.