Stuff You Might Want to Know
Aging and Mindfulness
Aging is an inevitable and natural part of life, yet it often comes with its own set of challenges and concerns. As we age, our bodies and minds undergo changes, and navigating these changes with grace and acceptance can greatly impact our overall well-being and quality of life. Mindfulness, a practice rooted in ancient traditions, has gained significant recognition for its potential to enhance the aging experience and foster a sense of peace, purpose, and contentment.
Understanding Aging and Its Impact
Aging is a complex biological, psychological, and sociological process that encompasses various physical, cognitive, and emotional changes. Physically, our bodies undergo alterations in muscle mass, bone density, metabolism, and organ function. Cognitive changes may involve a decline in processing speed, memory, and attention. Emotionally, aging can bring about shifts in how we perceive and respond to the world around us, potentially leading to increased vulnerability or a reevaluation of life priorities.
The Role of Mindfulness in Aging
Mindfulness, derived from ancient Buddhist practices, involves paying attention to the present moment without judgment. It encourages being fully present, acknowledging one's thoughts and feelings, and fostering a compassionate awareness of oneself and others. This practice can significantly benefit older adults by offering a range of physical, mental, and emotional advantages.
01
Stress Reduction
Mindfulness has proven effective in reducing stress levels, a common concern among seniors. By being mindful and focusing on the present moment, individuals can alleviate anxiety about the future or regret about the past, leading to a calmer and more centered outlook on life.
03
Better Emotional Well-being
Mindfulness facilitates a deeper understanding and acceptance of one's emotions, allowing individuals to respond to life's challenges with equanimity and resilience. It can reduce feelings of loneliness, depression, and anxiety, fostering emotional stability and overall happiness.
02
Enhanced Cognitive Function
Regular mindfulness practice has been associated with improved cognitive function and enhanced memory. It encourages mental clarity and concentration, potentially mitigating age-related cognitive decline and promoting cognitive longevity.
04
Increased Resilience and Adaptability
As individuals age, they often face significant life changes, such as retirement, health issues, or loss of loved ones. Mindfulness cultivates resilience and the ability to adapt to these changes, promoting a sense of acceptance and finding purpose in new circumstances.
05
Mindfulness has been linked to improved immune function, reduced blood pressure, and better pain management. By promoting mindful eating and physical awareness, it can contribute to a healthier lifestyle and overall physical well-being.
Incorporating Mindfulness into Daily Life
Incorporating mindfulness into one's daily routine is accessible and can be immensely rewarding, regardless of age. Here are some ways to embrace mindfulness in the aging process:
01 Mindful Breathing and Meditation
Allocate a few minutes each day to focus on your breath, allowing yourself to simply observe the inhalation and exhalation. Engage in guided meditation sessions to deepen your mindfulness practice and cultivate a sense of tranquility.
03 Mindful Movement
Engage in activities such as yoga or tai chi, which emphasize mindful movement, connecting your body and mind while improving flexibility, balance, and overall physical health.
05 Mindful Eating
Paying close attention to the flavors, textures, and sensations while eating fosters a healthier relationship with food. It allows for more mindful food choices and can prevent overeating.
02 Body Scan Exercise
Conduct a body scan, where you systematically focus your attention on different parts of your body, noting any sensations or areas of tension. This practice enhances body awareness and relaxation.
04 Gratitude Practice
Regularly reflect on and express gratitude for the positive aspects of your life. This practice can shift your perspective toward a more positive outlook and enhance overall well-being.
In Conclusion...
Aging is a natural and beautiful part of life, and mindfulness offers a powerful tool to navigate this journey with grace and appreciation. By incorporating mindfulness practices into daily life, older adults can experience numerous physical, mental, and emotional benefits. Embracing aging with mindfulness allows for a fuller, more contented existence, fostering a sense of peace and fulfillment in the later stages of life.
Sometimes we need a little help to make changes or to see things in a different light.
Below are a few prompts to use as you help yourself to find new ways of seeing and doing things each day...creating more balance and ease.
Be kind with yourself. Be gentle with yourself. Be a friend with yourself.
Prompts...
Making Time For Gratitude
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Set an intention each morning for the day ahead
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Schedule a time for breath-work each day
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Select one thing or person and say 'Thank you' in words; written or spoken. Call, text or even mail your thank you to the person selected.
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Treat yourself each day to something you really enjoy. Great coffee, bubble gum, chips with your meal or whatever makes you smile.
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At the end of each day, take 5-10 minutes to say out-loud, write down or think about all that brought you feelings of Gratitude. A smile. Someone's words. A bird flying high. Or a song you heard. Keep it simple.
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Smile. Rest well. xo
In the end, we want to have lived not only the length of our life
but the width as well.
Take chances!!!
Pumpkin Soup Recipe
Pumpkin Soup
Produce
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1 Onion, medium, finely cut
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1 1/2 lb Fresh, cubed, then pureed, Pumpkin or butternut squash (canned pumpkin only works well too!
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1 1/4 pints chicken Stock
Baking & Spices
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1 Salt and freshly milled black pepper
Dairy
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1 oz Butter
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10 fl oz Whole milk
Other
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1 lb sweetcorn (off the cob weight, from 5-6 cobs) or one whole bag of frozen corn
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Roasted Pumpkin Seeds for topping
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Tablespoon of sour cream for topping
Combine all ingredients except for roasted pumpkin seeds in saucepan. Allow to come to a boil; then simmer for approximately 10 minutes.
Roast Pumpkin seeds on baking sheet at 400 degrees
Drizzle olive oil over seeds and add kosher salt. Place in oven for approximately 5-20 minutes (checking and turning once)
Add seeds to soup once in bowl ready for serving.
Fall Diffuser Recipes
Start with a sturdy diffuser. Here are a few to consider:
Autumn Air Blend
4 Drops of Peppermint
4 Drops of Eucalyptus
6 Drops of Cassia
(Affiliate Links)
Peppermint Oil: https://amzn.to/3E2Ysg1
Eucalyptus Oil: https://amzn.to/3vAl5Wn
Cassia Oil: https://amzn.to/3Ga8eyH
Hayride Blend
8 Drops of Frankincense
6 Drops of Lavender
8 Drops of Cedarwood
(Affiliate Links)
Frankincense Oil: https://amzn.to/3ny0iPF
Lavender Oil: https://amzn.to/3nkbW0j
Cedarwood Oil: https://amzn.to/3m2zKGD
Mix oils and water within diffuser (use the line inside diffuser to fill water first). Enjoy!
Not Sleeping?
COVID plus anything might equal 'No Sleep!'
There are so many reasons you may be experiencing problematic sleep. As we age there are changes in our wake and rest cycles. If we do not exercise both mind and body, we can begin to change our brain's understanding of when we need to sleep vs. when we attempt to sleep. This throws off our natural pattern of sleep cycles.
Stress, changes in health, hormones, worries, changes in eating and drinking habits, loss of loved ones, changes in surroundings, no routines, different routines...and throw in a pandemic...well...all bets are off for many of us getting a good night's sleep every night!
A few things to consider:
Get out of bed. Yep. Just do it. Don't lay there when you can't sleep. Get out of the bed. It may seem counterintuitive, but many researchers lots smarter then us will say: Get out of bed when you can't sleep. They will also tell us: Get out of bed in the morning around the same time each day. No loitering. Get dressed. Begin the day.
Jennifer Martin, a psychologist and professor of medicine at the University of California, Los Angeles, recommends an app called Insomnia Coach
(click link)
This is free and offers evidence-based, self-guided help through tools like sleep diary and trackers.
When all else fails, please do not be afraid to seek help. We all know someone, or are the someone who struggles with sleeping. Your Dr. will be a great resource for you. You might be surprised what is there to help you!
It's All About Gratitude
Gratitude offers the opportunity to be lifted;
To see the greatness around you, and to hold even the smallest of things with the greatest of wonder!
To live in Gratitude:
1. Begin each day giving thanks for what is to come.
2. During each day take three breaks a day to notice and give thanks for something meaningful to you.
3. When someone does something, no matter how big or small, which brings you joy, thank them.
4. Participate in a daily ritual. Consider saying a prayer before meals, taking 5 minutes for silence, or focus on your breathing.
5. At the end of each day, give thanks for all you experienced. Understand that each experience helps move you closer to who you want to be and how you want to live!
Gratitude is powerful. It can change everything!
