Mindfulness for Seniors & Caregivers: Benefits & Exercises

Mindfulness is a mental state wherein one focuses solely on being aware in the present moment, calmly acknowledging feelings, thoughts, emotions and other experiences without judgement. While mindfulness and meditation are not new concepts, they are among the wellness trends that have surged in popularity in recent years.

Practicing mindfulness is beneficial at any age, but it can be especially effective for seniors who find themselves experiencing an increase in stress or physical discomfort. In fact, many retirement residences offer programs to keep residents physically and mentally active, which are important aspects of mindfulness.

Seniors can benefit from practicing mindfulness in a number of  ways, and there are many easy mindfulness activities that can be practiced . The same is true for caregivers, for whom mindfulness can prove effective in mitigating stress and burnout.

The Benefits of Mindfulness for Seniors

Between relieving stress to changing the physiology of the brain, there are a number of ways mindfulness benefits seniors. Stress management is perhaps chief amongst these benefits. Undoubtedly, stress can take a dramatic toll on anyone’s mind and body, which can result in serious conditions, such as hypertension, heart disease, obesity and even memory loss if left untreated. While these are extreme examples, practicing mindfulness can help reduce overall stress levels and lead to a more relaxed state of being. Mindfulness activities have also been found to slow the progression of memory-related diseases, including Alzheimer’s and dementia.

Mindfulness has also proven to aid with digestion by promoting blood flow and circulation. As mindfulness and mediation are closely linked, a key feature of meditation is deep breathing, which increases the amount of oxygen in the bloodstream, allowing digestive organs to perform more effectively. Mindfulness and meditation can also be effective in managing mood swings and generally improving disposition, which can prove to be especially useful for seniors experiencing changes in mood resulting from memory conditions, or experiencing large life changes. Finally, practicing mindfulness can have a significant impact on cognition, including physical changes to the brain, the preservation of brain volume, and changes in depression symptoms.

Mindfulness Exercises for Seniors

If practicing mindfulness is a new concept to you or your aging loved ones, there are a number of simple, yet effective mindfulness exercises for novice and seasoned practitioners alike.

Mindfulness Meditation

This can be done virtually anywhere, and can also be done whilst sitting in the comfort of a chair or sofa, making it ideal for those with mobility issues. The goal with mindful meditation is to simply carve out time to check-in with yourself, bringing awareness to thoughts, emotions and sensations as they arise without attaching judgment or meaning to them.

Deep Breathing

An exercise you can easily incorporate into meditation, deep breathing is best done by taking diaphragmatic breaths whilst sitting, standing or laying in a comfortable position. Start with a few exaggerated breaths that include a deep inhale through your nose for three seconds, and an exhale through your mouth for four seconds. It may be helpful to place a hand on your stomach to feel it rise and fall with each breath, in order to ensure you are breathing deeply.

Mindful Eating (The Raisin Exercise)

The goal of this exercise is to bring awareness to the present moment. This exercise requires you to choose an object and focus your attention entirely on it. While the name suggests using a raisin, this exercise can be done with any food item. Once you’ve chosen your object, ask yourself the following questions:

1.      How does it look?

2.      How does it feel?

3.      How does it smell?

4.      How does it taste?

Mindful Seeing

Take advantage of the nature around you and spend some time sitting or standing near a window and appreciating the sites. The idea with mindful seeing is to focus your attention on the present. Take note of what you see and how these sites make you feel.

Mindful Movement

There are a number of gentle stretches that can be performed from the comfort of a chair that can assist with mindful movement; however, simply being cognizant of any movement (whether via a physical activity or simply walking or doing chores) falls into the category of mindful movement.

Body Scan

A head-to-toe body scan can be an effective exercise to check-in with yourself, note any tension or stress you are holding, and help your body to release it. The best way to conduct a body scan is to lie on your back with palms facing upward and feet slightly apart. Close your eyes, focus on your breath, and bring your attention to your feet. Note any tension and release it. Continue working up along your body, focusing on one area at a time, until you reach your head. If you become distracted by thoughts or experiences in your surroundings, simply bring your awareness back into your body and continue the scan. Once complete, return your attention to your breath and observe any changes in how you feel.

Other mindfulness activities can include, but are not limited to:

●        Keeping a gratitude journal

●        Setting three daily goals

●        Reciting positive affirmations

●        Focusing on the outcome of an action

●        Observing changes in mood

●        Actively listening to calming music or other sounds in your surroundings

●        Creating daily rituals

●        Colouring

●        Planning the following day

●        Using aromatherapy

Whether you’re living at home, in a retirement residence, or are in the midst of making the decision to move to a retirement residence, you can easily practice mindfulness at any time of the day. In fact, many active retirement residences have specific physical or mental activities regularly scheduled, which can make dedicating some time to mindful activities easier, especially if you are new to mindfulness.

Practicing Mindfulness for Caregivers

While caregiving is often a rewarding and fulfilling experience, caregiver stress and burnout are all too common. Practicing mindfulness regularly can help mitigate these effects, and the following exercises can easily be incorporated into your daily routine.

Deep Breathing

Take a few minutes each day to sit down and breathe deeply. Focus your attention on how this feels. Within a few minutes you’ll have more oxygen running through your body, helping  you to relax.

Practicing Gratitude

In addition to deep breathing, take a few minutes each day to think of one or two things for which you’re grateful. This can be a powerful way to reinforce all of the positive aspects of your life, and of your day, which can help to put things into perspective.

Connecting With Others

Whether it’s through a support group, family or friends, know that you’re not in this alone. Sometimes sharing your experiences and knowing that you have someone who will listen to and support you can be comforting.

Taking A Break

It’s important to take some time to yourself and re-energize by spending time doing things that you love, and that are healthy and renewing.

Being Present

When you’re with the person for whom you care, remember to be fully present and mindful of the activities you’re doing. Make a conscious effort to bring the mindfulness techniques you’re working on into your care giving.

Undoubtedly, practicing mindfulness can be rewarding for seniors and their caregivers alike. Whether you’re living at home, in a retirement residence, or are in the midst of making the move to one, mindfulness can help ease any life transitions. If you or your aging loved one have already made the move to a retirement residence, be sure to inquire into the various activities your residence offers that may promote mindfulness. Seasons Retirement Communities encourages active living, and offers a host of amenities and services to suit your or your loved ones care needs.