On Faith: Mindful meditation may begin at any age

The importance of “mental fitness” — that is, keeping the brain healthy by new learning, reading, puzzles, memorization or other mental exercises — is well-known.

Research also clearly indicates that having a strong spiritual life and the support of community are valuable resources as we age. The contribution that mindfulness practices may play in aging is a new direction.

Practicing mindfulness has special benefits for seniors. Mindfulness may be defined as being fully aware of the present moment. It is easy to learn and to implement, and the changes in daily life functioning are plain to see and self-validating.

Many retirement centers, hospitals and community centers provide instruction and support. At our Zen Center, some of our regular practitioners are in their 70s and 80s, and an increasing number of seniors enroll in our monthly Introductory Workshops.

Being mindful (or attentive or aware) involves training the mind to better organize and respond to the multitude of input we receive from without and within. We are bombarded with sounds, sights, smells and other sense stimuli.

We are also preoccupied with the internal world of commenting, judging, commenting and otherwise thinking about ourselves and our experiences. Seniors may have increased difficulties in being able to select relevant information and to inhibit irrelevant information.

Focusing, concentrating and paying attention are skills which can be developed and cultivated. They are not just a knack or a gift. In practicing mindfulness, we learn how to direct our attention, rather than having our attention directed for us.

Distraction is reduced as well as becoming less disruptive. Confidence, calmness and strength increase as the mind no longer flits uncontrollably from one thing to the next.

Mindfulness meditation is learned when seated, quiet and in a situation of reduced stimuli. If necessary, meditation can be done in a comfortable chair with support cushions, or lying down. Later, the skills can be applied throughout the day, as activities are done with mindfulness.

One benefit of mindfulness is the ability to pay attention to the task at hand, with improved outcome in the performance of the task, whether driving or picking up a glass of water. Often seniors will observe that when they pay attention to picking up a glass, there is no problem, but if they are distracted, a spill may result. Some fine motor skills or gross motor movements that were once habitual now may require attention as one’s age increases.

Studies have shown that when participants know where to focus their attention, age-related differences are minimal. This means that when seniors can identify areas calling for increased attention and learn how to direct attention, overall daily life may be significantly improved. Directing attention can help indirectly with hearing and seeing impairments, because listening and looking carefully will utilize fully whatever capacity exists.

Neurologists have discovered that those who meditate regularly show a significant thickness of the cortex of the brain in the areas which pertain to memory storage. They see this data as providing a protection against loss of neurons and synoptic connection.

While mindfulness may help memory, focusing on being in the moment allows people to appreciate the present and de-emphasize the past. Remembering does not always need to play such a prominent role, and the problems of forgetfulness may be minimized.

Appreciating each moment can also underscore the value of “going slow” and savoring, instead of rushing, which may be helpful to those seniors who cannot move as quickly, mentally or physically as they could in the past. Mindfulness also shifts focus from ideas about self-importance (or lack of importance) to the broader needs of the situation and people at hand.

The U.S. Census Bureau projects that the population aged 65 and over will increase to 55 million in the next decade — a 36% increase over the past decade. The 85+ population is expected to increase to 6.6 million in 2020 and may reach 19 million by 2050.

Those who are caregivers for seniors can call upon mindfulness practices to respond to the specific needs of seniors. Caregivers for people who have cognitive and verbal challenges can learn to connect at the level of “presence,” calling upon facial expression and touch rather than words and ideas, which are enhanced by mindfulness practices.

Mindfulness meditation and its applications in daily life may be begun at any age, and its benefits will extend to centenarians.

THE REV. DEBORAH BARRETT is a minister, counselor and teacher at the Zen Center of Orange County in Costa Mesa.