Meditation is a common practice used to reduce stress and improve focus. According to Yoga Vidya School, around 275 million people practice meditation worldwide. One of the less commonly talked about areas where mindfulness can help us is with memory loss.

Exploring meditation for seniors is a great way to reduce their stress levels and improve their mental health. Meditation and overall mindfulness are effective tools for mitigating the mental and physical impacts of the stress of aging. However, it can be challenging for many seniors to know where to get started with the practice.

This blog will discuss the benefits of meditation for seniors. We’ll go over some of the best memory enhancement techniques you can use or show a loved one that you believe would benefit from meditation.

What Is Meditation?

Did you know that meditation has been practiced by humans for thousands of years? Despite it being an ancient art, meditation has only increased in popularity. The main goals of meditation include:

Clearing your mind
Focusing inward
Redirecting any thoughts that come through your mind
Focus on your breath
Not passing judgment on yourself

You may not think someone who is meditating is doing anything when looking at them from the outside. One thing to keep in mind for anyone embarking on their meditation journey is that practice takes patience.

Benefits of Meditation

There are numerous advantages of practicing mediation. Common benefits include:

Lower your stress levels
Improve your focus
Reduce brain chatter
Increase self-awareness
Promote better sleep patterns

It’s never too late to start learning the art of meditation.

Understanding Memory Loss and Decreased Cognitive Function in Seniors

While some people may maintain strong memories as they get old, memory loss is a common element of the aging process.

Keep in mind that just because you have trouble remembering things doesn’t necessarily mean you’re dealing with dementia or Alzheimer’s disease. Most memory loss is mild enough that you can still maintain your daily routines.

Additionally, some seniors may experience cognitive decline the older they get. This phenomenon can come gradually or suddenly, often being temporary or permanent.

Signs of decreased cognitive function may include:

Forgetting social engagements or appointments
Losing the thread of a conversation or your train of thought
Experiencing difficulty navigating your way around familiar environments
Showing increasingly poor judgment or becoming more impulsive

How Meditation for Seniors Improves Their Cognitive Function

One of the primary goals of meditation is to focus and redirect your mind. In doing so, you train your brain to become more:

Calm
Aware
Present

Regularly practicing meditation can improve your memory and attention span. According to Vapo Therapy, a study performed in Boston on meditating individuals showed that continual practice strengthened their brain’s cerebral cortex. The cortex is in charge of mental functions such as:

Memory
Concentration
Learning

Meditation increases blood flow to your brain, which improves the network of blood vessels in your cerebral cortex.

Other benefits of meditation for seniors include:

Brain health improvement
Enhanced long-term memory
Increased working memory
Improved focus
Increased grey matter

Seniors can use meditation in other ways besides improving their cognitive function. For example, a senior recovering from a stroke can use meditation as a way to improve their memory and attention span.

Examples of Mindfulness Practices for Seniors

There are several types of meditation for seniors that are beneficial for stress relief and improving cognitive function. These practices can be easily adapted to fit the needs and abilities of the person involved.

Mindfulness Meditation

This type of meditation for seniors is a great jumping-off point, especially if you’ve ever done this type of practice before. You don’t have to meditate for long periods to get started. Even beginning with five to 10-minute meditation sessions is a great way to introduce yourself to meditation.

One of the things to keep in mind before you get started is how you’re sitting. Some of the ways you can set yourself up for success with meditation include:

Sit in a spot that’s stable and secure
Have your legs crossed or placed on the floor
Straighten your upper body without being overly stiff
Keep your upper arms parallel to your body
Let your gaze fall gently downward while dropping your chin

Once you get settled in a comfortable position, we recommend sitting there for a few moments before you get started. This allows your mind and body to settle before you begin meditating.

Next, you’ll want to draw your attention to your breath. This can just be observing how your breathing is or emphasizing your out-breath.

Your attention will lose its focus on your breath and think about other things. Acknowledge that your attention has shifted before bringing it back to your breath.

Kirtan Kriya Meditation

Kirtan Kriya meditation, rooted in the Kundalini yoga tradition, is a singing exercise that involves repeating sounds along with finger movements. You can perform Kirtan Kriya meditation for different time lengths, but 12 minutes is the most common.

Tips for practicing Kirtan Kriya meditation include:

Sit in a chair with your spine straight
Keep your eyes closed
Repeat the mantra “Saa Taa Naa Maa”
Imagine the sound flowing through the top of your head and out the middle of your forehead
Sing in your normal voice for two minutes
Sing in a whisper for two minutes
Say the sound in your head for the next four minutes
Reverse the order

Improve Your Stress Levels and Memory Loss With Meditation for Seniors

While there are many mental and physical exercises you can employ if you’re dealing with memory loss, meditation for seniors is a great way to start feeling better from the inside out. You don’t have to be proficient in the subject to become a master at it. Being patient with yourself and practicing each day will help you see the results you desire.

At Morada Southridge, the mental health of our residents is a top priority. That’s why we offer an extensive activities calendar, full of things like meditation and yoga, to improve their overall wellness. Contact our office to schedule a tour of our senior living community.