Mindful Meditation Promises to Benefit Health and Memory

Mindfulness may sound like a trendy buzz word, but it’s nothing new. People have been doing some form of meditation since the 6th century BCE. The Mayo Clinic describes our modern understanding of mindful meditation as a “focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment.” The practice involves activities like deep breathing and guided imagery, which help to reduce stress and relax the body.

The Benefits of Mindfulness

• Better Focus – Deep breathing trains your brain as the networks repeat the task over and over, which activates the network and keeps it sharp. A recent study revealed that just ten minutes a day of focused breathing helps to improve concentration by helping to single out important information from the nonessential.
• Improved Memory – A study published by Brain Imaging and Behavior found that mindfulness training can improve the density of the hippocampus, which plays a key role in both long-term memory and working memory. The hippocampus can become weakened throughout life due to aging, depression, PTSD and childhood adversity. However, training your brain to remain in the present moment can undo some of those negative effects.
• Balanced Moods – When people don’t practice mindfulness, their self-creative narratives about who they are can become negative and judgmental. People may self-critique and evaluate constantly, which weakens the present-moment pathways in our mind. However, by focusing on sensations and current feelings instead of evaluation or judgment, people can train their brains to be more accepting of themselves and others. This practice can stimulate a sense of peace that extends to the self and the world around them.
• Enhanced Digestion – Deep breathing exercises cause oxygen levels in the blood and circulatory systems to rise, which aids the digestive track directly. Digestion is also aided by another outcome of meditation — being present in the moment helps people to make better food choices. Because mindfulness helps people focus on the here and now, it can also strip away the sting or pain of past circumstances, which may ultimately bring emotional healing over time. Since much of overeating can be attributed to stress and emotional turmoil, when those feelings are neutralized, better eating habits may come more naturally.
• Decreased Stress – Finally, and perhaps most importantly of all, mindful meditation helps to greatly reduce stress. Chronic stress impairs the immune system and makes every health issue worse. Psychology researchers have recently observed that those who practiced mindfulness were “less likely to react with negative thoughts or unhelpful emotional reactions in times of stress.” This reveals that the practice not only helps in the here and now while a person completes the deep breathing, but it re-trains the brain to react more positively when new stressors arise.

How to Start Practicing Mindfulness

Ready to give it a try? Mindfulness meditation doesn’t have to be complicated. It’s best to do it in a comfortable seated position with your back as straight as possible. Close your eyes slightly and rest your hands in your lap, or place one hand on your heart and the other on your stomach. Try not to focus on anything but your own breathing. Start with five minutes and see how you do.

Some people find they need more help getting into the practice. There are many apps to guide people into sustained meditation. YouTube offers a wide variety of guided meditation videos like this one, where an expert will help you remain focused on the breath and start training your mind not to wander. If podcasts are your thing, there are a multitude of free programs for seniors that will help you get started.

Remember, you may only actively practice mindfulness for 10 minutes a day, but you’ll be training your brain to handle everything by remaining in the moment without extending judgment. It’s a lifestyle and a way of thinking that is worth pursuing for a healthier you.