1 R Special Advertising Section | Sunday, October 23, 2022 7 thoughts became an increasing source of anxiety and depression as my mind became less sharp with age. Mindful meditation aimed at learning to be less reactionary, less attached to thoughts so that they simply arise and dissipate, was helpful. There are dozens of apps available with guided mindful mediations that are typically five to 30 minutes long (see a few suggestions below). Sala differentiates between mindfulness, which she calls secular meditation, and dharma, which she teaches. “Dharma is spiritual meditation,” she says. “It’s about investigating habits of the mind learned over time that are causing sadness or pain.We use Buddhist teachings to learn not to tumble into the identification with thoughts. Instead, we can create new habits, new stories for ourselves that are based on cultivating compassion and happiness.” Other types of meditation are based on quieting the mind with movement. These include tai chi, qigong and yoga. Getting started — and keeping it going Incorporating meditation into your daily lifestyle takes consistency and diligence, just like any other habit. “Think about what’s realistic for you, even if that means starting small with just five or 10 minutes daily,” says Karen Tanzy, Ph.D., a psychologist, mindful meditation teacher and founder of AgingWith Creativity in Seattle. “Setting a regular time each day can also be helpful. Think about how you can build the practice into your daily routine instead of trying to squeeze it in.” Sala began her meditation practice by pairing the word “meditation”with everything from vacuuming to washing dishes, to remind herself to focus on whatever she was doing in that moment in time and let everything else go. “There was a gradual allowing myself to come into what my mind was comfortable with,” she says. “And then I began to see that focusing on just one thing, sitting with my breath and coming back to that breath, was very soothing.” “We used to think you had to do 20 minutes twice a day to reap benefits,” Isenberg says. “But a recent study with a mean age of 79 showed 30 minutes of sitting meditation produced changes in functional connectivity in areas of the brain and improvements in cerebral blood flow.” Tanzy also puts an emphasis on comfort. She points out that you don’t need to sit cross-legged on a cushion. “It’s just as effective to meditate while sitting in a chair,” she says. “You can also lie in bed and meditate first thing in the morning.” I like to sit in a leather chair in front of a window with a view of my backyard garden. The key is to be comfortable and safe, but not so cozy that you fall asleep. I also enjoy walking meditation in the woods across the street frommy house, focusing on breath and the sounds of nature around me. Meditating on a daily basis has helped me to improve my focus on living in the moment and letting go of negative thoughts. That said, this is just one lifestyle practice that works with diet and exercise to keep us mentally fit as we age. “When we meet the challenges of growing older with compassion, we can also open to the gifts of aging,” Tanzy says. “Mindfulness does not negate pain but allows us to lean into it, offering ourselves the support we need. At the same time, we can remain open to living our lives with meaning and purpose.”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stateTeams.com | 425.324.7077 | Est. 1986 Estate Appraisals & Sales | Private Consignments Estate Management | Real Estate Brokerage Services Full-Service Family Estate Management WE ARE HERE WHEN YOU NEED US...
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