Getting older means growing wiser and experiencing more of life. But it also means your brain isn’t as agile as it once was, affecting your short-term memory, focus, and ability to pick up new things quickly. Starting a meditation practice is one of several effective ways for adults over 60 to keep their minds sharp and improve focus. 

If you’re thinking about starting meditation over 60, here are meditation tips to know before going on this journey. 

Understanding meditation

Meditation is the practice of training your attention and awareness to deepen focus. Meditation has been around for thousands of years, becoming increasingly popular in the West over the last century. Hundreds of millions of people worldwide practice meditation to improve their mindfulness and help them pay better attention and direct their thoughts, often using breath as an anchor. 

Meditation practices typically fall into one of two categories: open awareness and concentrative. Open awareness means letting your mind wander and intentionally following the threads, while concentrative meditation aims to direct and sustain your attention on a particular thing (e.g., breathing, affirmations, bodily sensations). 

Meditating improves your ability to manage stress and chronic pain, as well as your quality of sleep. Research shows that just one guided meditation session can impact the parts of the brain associated with memory and emotional regulation. It also helps stimulate more relaxed brain waves connected to sleep and deep focus, which all adults, especially older ones, can benefit from. By improving your concentration, meditation increases dopamine, serotonin, and GABA levels in your brain. 

Meditation techniques for your own practice

Though popular culture frequently shows meditation as something you do sitting cross-legged with your eyes closed, your meditation practice can look different depending on your preferences. 

To start, there are a few mindfulness techniques to choose from:

• Focused breathing: Directing your attention to your breath 
• Body scan: A mental sweep of your body to become more aware of sensations
• Loving kindness: Guiding positive energy towards ourselves and others
• Visualization: Creating a mental picture to use as an object of focus

You can try them all to see which ones are most effective. Each is designed to help you focus your attention and build more body awareness.

Meditation tips for older adults getting started

Starting a meditation practice over 60 doesn’t have to be intimidating. If you start small and have patience, you can create a daily or near-daily practice that helps boost your quality of life. 

• Use guided meditations: Guided meditations provide the extra support you may need to direct your attention when starting a new practice.  
• Try different techniques: You can use almost anything as an anchor when meditating, such as bodily sensations, mental pictures, your breath, or a sound. When starting out, try different mindfulness techniques to see which works best for you.
• Start with five minutes: If the idea of sitting still for long periods of time makes you itchy, start small. Even a five-minute practice can make a difference.
• Be patient: The key to an effective mindfulness and meditation practice is to stay consistent. Be patient with yourself as you learn this new skill.

Patience and continuous practice are essential for overcoming the challenges beginners face early in their meditation journey. Here are some tips for overcoming these obstacles as you learn to train your focus and attention.

• Wandering mind: The point of meditation isn’t to never think about anything except the object of your attention, but rather to become more aware of when your mind does stray. When this happens, gently redirect your attention to your anchor.
• Restlessness: Not all meditation requires sitting still. You can also do gentle yoga or mindful movement as part of your meditation practice. 
• Finding time: In addition to starting in five-minute increments, try different times of day. First thing in the morning or right before bed are great options, or you can set aside five minutes before lunch.

Resources for meditation beginners

The great thing about starting a meditation practice is that you don’t have to go it alone. There are several amazing resources available to help you meditate. A few of them include:

• Meditation apps: Apps like Calm and Headspace are great for beginners. Each offers a wide range of guided meditations, so there’s something for everyone. 
• YouTube channels: Calm, Headspace, and other providers also have YouTube channels with free meditations. This is a great resource for adults on a budget.
• Local senior centers: Check the schedule at your local senior center or community center, as many offer meditation and other mindfulness practices
• Online classes: If you want to practice meditation in a group, you can also seek out online classes. Several organizations offer free and paid group mediation classes online.

It’s never too late to start a meditation practice. Adults over 60 can reap several cognitive and emotional benefits of meditating, including improved focus and a longer attention span. With several techniques to choose from and resources to use, you can build a practice that works for you.

*Disclaimer:

The information provided in this blog post is intended for general informational purposes only and does not constitute medical advice. It is not a substitute for professional medical consultation or treatment. Always consult with a qualified healthcare provider for any questions you may have regarding a medical condition.

SmartMatch does not endorse or recommend any specific products, treatments, or procedures mentioned in this article. Reliance on any information provided in this blog post is solely at your own risk. We encourage you to discuss any health concerns or questions with your doctor before making any decisions about your health or treatment.