I recently attended an eight week course called “Mindfulness Based Stress Reduction”, given by Gus Castellanos M.D. (Retired Neurologist). Dr. Gus works through The Sari Cancer Center at Good Samaritan Hospital in West Palm, and various facilities (Jupiter Medical Center and University of Miami) throughout South Florida. The ages of students in the class were 40 through 80. Some of us “Seniors”, practiced chair yoga and had had more stress issues related to aging than job stress.
There is scientific research that suggests “practicing meditation may reduce blood pressure, symptoms of irritable bowel syndrome, anxiety and depression, and insomnia.” Pretty great, right?
In order to reap the benefits of meditation, one must set aside a portion of time and dedicate themselves to a bit of introspection. Don’t worry, there are ways to make do with the time you have. Below you’ll find four simple ways to meditate throughout your day by being in the moment, no matter when that may be.
Eating
This one is the easiest. Who doesn’t already enjoy eating? Start by simply looking at what you’re about to enjoy. Try feeling grateful for both the opportunity to eat and the hands that prepared it for you – all of the hands, from beginning to preparation. Chew and swallow your food slowly, savoring every detail. Try to consider how it tastes and how each element of any particular bite flavors your palette. Don’t rush the meal and remember to breathe between bites.
Breathing
Rather than counting or making yourself breathe a certain amount of breaths each minute, Mindfulness Breathing is about noticing your breath. When you feel the inhalation, is it in your nose, or your throat or your abdomen? When you feel stress, where do you feel it? Practicing this awareness takes minutes as eventually your mind will wander. That is why we call it practice! q
Listening
If you spend any time of your day listening to someone speak, then you can do this. Focus on the words the person in front of you is saying – not just the sounds the letters make, but the meaning behind the words, the images they conjure. Hear the sound of the person’s voice. How does their voice make you feel? Do you seem engaged? Inviting? Do your best not to think about things to say, but remain actively listening for as long as possible. Paying attention to as many elements of the moment as you can may help to align your focus.
Walking
This was my favorite and can be practiced at any age, young or old, with or without caregiver assistance. Walk your normal gate, but pay attention to your feet; what part of your foot touches the floor first? Can you lift your knee as you are about to take a step? If you have mobility and can go outside, you will be in for a treat. Try not to think, but just observe.
The trick to any meditation activity, whether it’s a simple one like these or a complex routine, is to be present. Mind the things around you and try to consider the way they affect you. You may find that you have all the time you want to meditate every day.
Coleen Persico
Home Care One
561-272-1025
