For many families and their loved ones, COVID-19 has not only brought on fears of health, safety, and physical wellbeing, but it also has negatively impacted current living arrangements and relationships among families and loved ones. For older adults, living alone has become even more burdensome as social visits, fitness and exercise, physical therapy visits, and limitations to healthy food options has been limited if not non-existent. Families that have taken on caregiving duties for their loved ones have been experiencing increased anxiety, tension, and a decline in personal health. Meditation during this time has become more important for older adults, their families, and caregivers during this time.
Research supports the many benefits meditation can bring. Meditation can help memory, cognitive abilities, anxiety, stress, loneliness, depression, circulation, and digestion to name a few. The website U.S. News Health section support these benefits. You can visit the website here U.S. News: Health
Below are a few tips for first time meditators and beginners as well as different meditation techniques to try. Meditation can be an activity done at home alone or even virtually with your loved one. Start slow, 5 minutes, and build your way up to 15 minutes a day. The more you practice the easier meditation will become and the more beneficial it will be to your overall health.
The Basics
Types of Meditation
Here are a few types of techniques and ways to meditate.
This relates to being present in your current situation. This type of meditation helps you feel grounded and secure to your current situation. Overthinking, worrying about the future, fears of the future, and appreciation of where we are and what we have is a focus of this meditation.
Imagery and guided meditation are very helpful for anxiety and stress. A trained instructor guides you in a calm voice on how to breath and an imaginative situation to envision. Through their words and instruction, you can follow along and feel relaxed and at ease at the end of the meditation session.
We are all aware of the physical and mental benefits of a good night’s sleep. Still, many of us can attest to needing more sleep and constantly not receiving enough. Personally, I have found that meditation, whereas I am waking 2-3 times throughout the night, is the best way to get back to sleep. I do this with Body Scan meditation techniques. First, I take 3-7 deep breaths using the breathing technique I mentioned above. Second, I start envisioning my feet and toes. Internally I tell my toes to relax. Sometimes I will clench and then relax. I then proceed with everybody part I think of, moving slowly from my feet to my legs, from my torso to my neck and so on. Each body part and area I tell to relax and envision these parts as being weightless. Chakra meditation puts these parts of the body into zones that you can also focus on through meditation. With the Body Scan technique, I am usually fast asleep by the time I reach my head.
By starting with 5 minutes a day and incorporating meditation into your daily schedule, you will be providing the many benefits stated above to not only yourself but the ones you love and care for as well. Meditation truly is a win-win!
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