Why Should You Start Meditation After 50? (+ Bonus Tips)

Meditation can benefit people of all ages, especially those over 50, despite its trendy reputation. Starting a meditation practice later in life has many benefits.

Meditation changed my mother’s life when she discovered it in her 60s. At first, she was skeptical and intimidated by the idea of sitting in silence for long periods of time. After a few sessions, though, I just knew she was hooked. Meditation helped her relax, focus, and feel calmer – just as it did in my case.

This actually gave me the idea to write this post. I want the community to know why meditation is beneficial and how to meditate after 50. So, take a few deep breaths and let’s dive right into it!

Each type of meditation has different benefits and techniques and there’s no right or wrong. However, some options may be more suitable for seniors; I would recommend the following:

Mindfulness Meditation: There’s a reason mindfulness meditation is so popular. It requires mindfulness and nonjudgmental thought observation. All you have to do is to sit quietly and focus on your breath or a body sensation to practice mindfulness meditation. When your mind wanders, gently return to your breath or sensation.

Body Scan Meditation: Body scan meditation involves focusing on each part of your body. This can help you relax, focus, and feel better. Body scan meditation involves lying down and focusing on each body part. Focus on relaxing each part of your body; this practice is ideal before sleep as it promotes muscle relaxation.

Loving-Kindness Meditation: This meditation cultivates love, compassion, and kindness for yourself and others. This boosts mood and well-being. Sit comfortably and focus on a loved one or group to practice loving-kindness meditation. As you breathe, send love, kindness, and compassion from your heart to your loved ones and the world.

Transcendental Meditation: Mantras are used in transcendental meditation to focus the mind. This reduces stress and boosts your overall well-being. The core practice is to repeat a mantra while focusing on its sound and vibration.

Why Should Seniors Over 50 Try Meditation?

Reducing Stress

Regular meditation reduces stress and anxiety. This practice helps you relax by focusing on your breath or a mantra. The main perks include reducing racing thoughts, worry, and anxiety. Here are some meditation tips for those over 50:

• Dedicate time and space: Choose a time and place that works for you to avoid feeling stressed out during your sessions;
• Breathe: Breathe deeply and close your eyes. Focus on your breath as you inhale and exhale;
• Be mindful:  Meditation naturally causes mind wandering. If your mind wanders, gently return to your breath;
• Shorten your sessions: Start with a few minutes of meditation and increase the time as you get used to it.

Clearing Your Mind

This practice can improve your focus and decision-making. Here are some tips to get started as a beginner:

• Focus on physical sensations: This will keep your mind focused while you explore your inner self;
• Forgive yourself: It’s normal for your mind to wander during meditation, so gently bring it back to your focus rather than getting frustrated or self-critical;
• Practice daily: create a habit of staying accountable for meditation and increase the length of your sessions weekly;

Try different meditation styles: Focused attention, open monitoring, and loving-kindness meditation are the most common ones.

Relaxing Muscles

Physical relaxation promotes mental and physical health. Relaxation lets our bodies and minds rest and recharge. This reduces stress, anxiety, and tension and boosts well-being. Here are a few tips to relax your joints and muscles during meditation:

• Start with a body scan: Before you meditate, scan your body for tension and discomfort. Close your eyes and concentrate on your body from head to toe. Consciously release any tension as you become aware of each area.
• Try visualization: As you breathe in, imagine a warm, relaxing wave washing over your body from head to toe. Imagine tension and discomfort dissolving into the air as you breathe out.
• Progressive muscle relaxation: This practice involves tensing and relaxing each muscle group in turn. Start with your feet and work up to your head, tensing each muscle group for a few seconds before relaxing it.

Use guided meditation if you’re new to meditation or having trouble relaxing. Many apps and websites offer gentle prompts and visualizations to help you relax and release tension. However, you should remember to study those during the day to avoid screen time at night!

Improving Sleep Quality

Many retirees are struggling with poor sleep after 50. Luckily, though, meditation can help with this process too. All you need is a few simple steps before bedtime:

• Sleep-guided meditations: In 2023 there are countless apps, websites, and sleep programs ready to guide beginners in meditation;
• Develop relaxing habits: From reading to drinking a cup of tea in bed, put screens away and start being present at the moment;
• Avoid screens: Blue light from TVs, laptops and phones can disrupt sleep, so avoid them at least an hour before bedtime;
• Stay on schedule: maintain a regular bedtime and wake-up time to regulate your sleep-wake cycle.

Of course, the benefits of meditation vary from person to person. Depending on your physical state, you can consult a doctor before starting any new practice.