Not everyone in our community is convinced that meditation and mindfulness are beneficial. Many of us are downright skeptical of the practices. But what if we told you that a recent study reported that these practices are beneficial, especially to older adults? Whether that is you, your parents, or someone else you know, it is time we know more.
Researchers in London discovered that a specially designed meditation program enhanced the mental health of adults 65 and over. The study consisted of two nine-month modules, the first on mindfulness and the second on loving-kindness and compassion. Weekly group sessions and at-home practices supplemented these modules.
According to the researchers, those who completed the course “experienced considerable improvements in well-being, particularly in areas of awareness, connection, and insight.”
These improvements fostered a sense of calm, deep satisfaction, enhanced relationships, and a positive outlook.
How These Practices Can Help Our Community
We talked to Ananda Leeke, a Thriving Mindfully Coach and Human Design Doula, to better understand meditation, mindfulness, loving kindness, and compassion and provide insight on how older adults, or any of us, can incorporate these practices into their lives. “Meditations is one of the greatest mindful self-care gifts you can give and receive. I define meditation as befriending your mind,” Leeke explains.
“It is an invitation to practice your birthright of mindfulness by paying attention to what’s happening in your mind, spirit, heart, body, and life.”
But what’s the difference between meditation and mindfulness?
Leeke explains that the two are connected. “Mindfulness is your birthright. It is the ability to be aware of what’s happening inside and outside yourself,” she explains. “It becomes a practice when you choose to use it. Meditation is a mindful practice.”
Loving kindness and compassion are additional mindful practices. Leeke calls them self-care vitamins you can use daily to nurture yourself and navigate change in your life on every level. Think of it as treating yourself with gentleness and nonjudgement. You can see compassion as never giving up on yourself, even when you recognize the negative emotions and feelings within yourself.
How Do We Put These Concepts into Practice?
Are you ready to get started with mindfulness practices? Leeke suggests the following:
A Daily Mindfulness Practice
- Slow yourself down. Get still. Find a posture that feels right for your body in the moment. (You can sit, stand, or lay down). Close your eyes or lower your gaze if you prefer to keep them open.
- Begin to notice the sensations in your body. Start with your feet. Become aware of how they are resting on the surface.
- Bring your attention to your heart. Place one or both hands on your heart. Observe the sensations of the heartbeat.
- Next, bring awareness to your breath and how it feels moving in and out of your body. Shift your attention to how the breath sounds. Is it soft or loud? Focus on the space between each breath.
- Appreciate your breath and body. Give thanks for all they do to keep you alive and function in life.
Leeke recommends doing this for at least one minute. “We each get 1,440 minutes every day. You can take one of them to care for yourself with meditation.”
Practicing Loving Kindness and Compassion
Leeke suggests taking the following steps for a mindful moment break:
- Slow down and take three to five breaths.
- Touch your heart with one or both hands.
- As you touch your heart, ask yourself where to give yourself more loving kindness and compassion in your life, relationships, and career.
- Hug yourself for 20 seconds or more, and send loving kindness or compassion to the areas of your life you have identified.
- Repeat the same exercise and ask yourself who you need to give loving kindness or compassion to. As you hug yourself, identify one way to offer the person loving kindness or compassion.
Suppose you want to engage your parents or other older adults in these practices. In that case, Leeke suggests incorporating it into a prayer before a meal or a mindful moment before or after you have a conversation with them. You can also add the practice as part of gift exchange during the holiday season.
If you want to learn more, Leeke hosts the podcast Thriving Mindfully and suggests her episode on meditation, loving-kindness, and compassion.
Ananda Leeke is a Thriving Mindfully Coach, artist, Human Design Doula, and author of Love’s Troubadours, That Which Awakens Me, and Digital Sisterhood.
