Meditation For Aging Gracefully
However we can continue to remain healthy and fit well into our senior years if we look after ourselves carefully. Yoga is the most holistic practice that one can follow that gives wholesome benefits for the mind and body. Yoga can be started at any age no matter how young or old one is.
Yoga offers many meditation techniques that calm the mind releasing stress anxiety and promoting overall good health. Silent meditation is an example of a technique that can be used by senior practitioners of yoga for the purpose of aging gracefully. It requires you to focus on your breathing by sitting silently removing all distractions and noise. There are many more practices that you can do and this includes mirror meditation, healing walk and a few simple yoga asanas and breathing exercises.
Darpan Dhyaan
Engaging with a mirror with a specific purpose in mind unveils a unique form of meditation known as Darpan Dhyaan or Mirror Meditation.
The mirror, a silent observer, reflects our authentic identity, providing a space where illusions cannot thrive. Unlike the world where masks and facades are common, in front of a mirror, the true essence of one's being manifests.
Healing walk
Wear loose and comfortable clothing. Early mornings are considered to be the best time for performing this healing walk. However it is advisable to not practice this when it is too hotside. Leave a minimum of 30 minutes gap after your meal to practice this it is advisable to practice this on an empty stomach if possible.
To perform healing walk, first you can use any flat surface . This could be in a park, on the terrace or anywhere that is convenient for you. But it is advisable that it be done on an even surface.
Lift your arms up keeping them at shoulder width distance. Now, start walking with your arms raised in this position and your hands can be up in the air for 1-3 minutes. Initially this may not be possible as you will have to train the muscles of your arms and shoulders and strengthen them. Build up to 1-3 minutes gradually by starting of with a minute increase and so on until you are physically capable enough with the strength required to hold your arms up for 1-3 minutes straight. One round practice will require you to perform a minimum of three sets of these walks of minimum 1-3 minutes each.
The Method:
Selecting the Mirror: Choose a golden border mirror for the meditation. While the mirror can beplacedinanydirection,an east-facingwall is preferred for optimal energy alignment.
Ideal Timing: Perform the meditation early in the morning, a time when the mind is fresh andreceptive.
Duration: Spend 2 to 3 minutes, with a maximum limit of 5 minutes, in front of the mirror. Theimmediatevisibilityofresultsmakesthispracticeapotenttoolforself-reflectionandimprovement..
Yoga Asanas
1. Tadasana (Mountain Pose): Stand tall with your feet together, arms by your sides. Focus on your breath, inhaling deeply through your nose and exhaling through your mouth. This grounding pose can help center your mind and reduce stress.
2. Balasana (Child's Pose): Kneel on the mat, sit back on your heels, and reach your arms forward. Rest your forehead on the mat. This gentle stretch can release tension in the back and neck, fostering a sense of calm.
3. Viparita Karani (Legs Up the Wall Pose): Lie on your back and extend your legs up against a wall. Support your lower back with a folded blanket. This restorative pose may improve blood circulation and reduce stress.
4. Savasana (Corpse Pose): Lie on your back, arms by your sides, palms facing up. Close your eyes and focus on your breath. Savasana is a relaxation pose that can help alleviate tension and promote a sense of tranquility.
Pranayama techniques
1. Bhramari Pranayama (Bee Breath): Sit comfortably and close your eyes. Inhale deeply, then exhale while making a humming sound like a bee. This calming breath can soothe the nervous system and promote relaxation.
2. Nadi Shodhana (Alternate Nostril Breathing): Sit comfortably and use your thumb and ring finger to alternately close one nostril while breathing in and out. This pranayama technique is believed to balance energy and calm the mind.
Yoga offers various benefits for senior citizens, promoting physical health, mental well-being, and overall quality of life. You can practice 'these easy techniques of yoga, through specific asanas and exercises that can be valuable for seniors.
