Incorporating Mindful Practices Into Your Everyday Routine

Life is bustling here in Pittsburgh and surrounding areas, so much so that it can easily be a source of stress and feelings of being overwhelmed. Mindfulness is a term that refers to an approach to daily life that results in a more relaxed perspective. Being mindful also means slowing down and truly focusing on the task rather than rushing through it or multitasking.  

What is Mindfulness?

Being mindful is a state in which a person is aware of one's activity moment-to-moment; it is a state of awareness of one's actions free of judgment. An example of this in everyday life is the act of folding clothes. Rather than absently folding while watching TV, mindfulness allows someone to feel the material, smell the fresh, clean scents, as well as focus on the folds and the clothing colors. It is also becoming enmeshed entirely in folding clothes and experiencing all the associated senses.  

Benefits of Being Mindful

Mindfulness has several benefits for seniors. In fact, it can lead to satisfaction in life and contribute to an overall sense of well-being. Being mindful also allows seniors to enjoy life's moments fully and limit ruminating.

Mindfulness leads to less worrying and regret. It also contributes to lower stress which positively impacts a healthier heart, lower blood pressure, improved gastrointestinal health, and better sleep. Finally, it contributes to better self-esteem and a better sense of contentment.

Mindfulness 101

Exercising mindfulness is like every other skill; it gets easier with practice. The goal is to pay close attention to sensations and thoughts without attaching judgment. Some ways to achieve this are:

Meditation   

Basic meditation is a perfect way to introduce mindfulness into your routine. Sit quietly in a comfortable, distraction-free setting and focus on breathing. Hear and feel the breaths. Seniors can also adopt a word or a mantra to repeat while silently meditating. Thoughts will come and go; allow them to travel through without judging them, then return the focus on breathing or the mantra. Seniors can enjoy this exercise upon waking up or preparing for bed at night.

Sensory and Sensations

While comfortably sitting in a quiet area, notice smells, sounds, tastes, touches, and subtle body sensations such as an itch or a tingle. Let those sensations go without judging them. This form of mindfulness can be beneficial for managing pain and discomfort.

Emotions and Urges

Seniors can name emotions that pass through their minds calmly and judgment-free, then let them pass. Similarly, name urges as they enter, noting how the body reacts, then allow them to pass and notice how the body feels. Mindfulness in emotions and urges also promotes a feeling of calm and well-being.

Lifestyle Changes

Seniors can single-task things throughout the day as well as give activities at hand full attention. Eat a snack fully experiencing the food; taste the morsels, smell the food, feel the bites and notice how the body responds to the food. Give the activity full attention, giving space to feel and experience the action. Involve the senses and be fully present.

Tools for Mindfulness 

Apps also provide guidance and instruction for seniors seeking tools to assist them in their journey in mindfulness; some apps have a subscription cost and offer a free trial. Choosing an app can be complicated. So seniors should ensure the app is easily navigable and easy to use. This article from AARP is an excellent source for apps supporting seniors in their journey to mindfulness.  

Incorporate Mindfulness with Services from Senior Helpers

Mindfulness is only one method of taking time for oneself every day. Engaging in activities that contribute to self-care in seniors in Pittsburgh, Bethel Park, Bridgeville, Allegheny County, and Washington County will enhance their health and their well-being. Senior Helpers provide in-home caregiving to seniors in the Southwest Pittsburgh area; contact us today to learn more about our services.