Last updated on May 16th, 2022 at 11:11 pm
You need not be a sage to practice meditation. With the scientifically-proven benefits of meditation and prayer, like reduced stress and improved concentration, you can lead a happier and more peaceful life.
So, what is meditation in the first place? In a nutshell, meditation is a mindful practice creating awareness and non-judgement of the present, irrespective of the external surroundings. You needn’t sit still for hours; instead, a minute of dedicated focus is enough to be called meditation.
Here are some simple meditation and prayer practices that can help senior citizens, or any of us, to boost our physical and mental health.
5 Simple Meditation and Prayer Practices
Body scan meditation
Body scan meditation is a great way to relax your entire body mindfully.
How to do it?
- Sit in a comfortable position.
- Focus on each part of the body from head to toe.
- Feel the sensation across each part.
- Breathe in and relax.
You can use a meditation app like headspace to perform body scan meditation. The instructor in the app will guide you throughout the process. This meditation’s main principle is to understand your body’s areas that feel tension, stress, and anxiety. Physicians suggest this practice for senior citizens who face chronic pain.
Mindfulness meditation has gained popularity recently, and the main theme behind this meditation is to be mindful of what you’re doing in the present. For this, you need not sit in a particular position to concentrate; instead, you can be mindful when doing mundane activities like brushing your teeth, walking, or reading a book.
Live in the moment 100% by concentrating on the activity without any distractions. Many people mistake this practice for zero thinking. Observing your thoughts and letting go of them is the simple idea behind this meditation.
You can use your footsteps as an object of meditation, unlike other meditation practices, focusing on your breath. Becoming aware of your legs’ movements, the lifting, lowering and feeling of your feet touching the ground should be noticed in this meditation.
Like the other two meditation techniques, walking meditation also creates a mind-body awareness. This is perfect for all senior citizens who find it difficult to sit in a still position for minutes. Walking could act as physical activity, and this meditation can strengthen your mental awareness, killing two birds with one stone.
Being thankful for what we have today is the most amazing feeling on earth. This habit generates positivity and hope about life. This is the main theme of the Thanksgiving holiday. You can follow a simple thanksgiving every day to appreciate the beauty of life.
Some of the ways to do this with meditation and prayer are
- Be thankful for three things when you wake up and go to bed.
- Have a gratitude journal and write things you’re grateful for every day.
- Repeat positive affirmations.
- Listen to music that brings you joy and sing along with it.
Hymns and chanting
Hymns and chanting will help you express your faith in the divine. This is an excellent form of meditation and prayer that you can enjoy with your loved ones. You can indulge in any form of spiritual music based on your religion and cultural practice. As long as it brings positivity and hope about the future, you can follow any practice that might help you.
Whatever meditation and prayer you follow, ensure you’re comfortable doing it. Ultimately all these practices have one thing in common — your mental peace. That’s your goal for the end of each meditation session.