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Today, meditation and the practice of cultivating awareness, or being mindful, are some of the most effective stress reduction techniques used by psychologists and medical professionals. Mindfulness, defined as a mental state achieved by focusing one's awareness on the present moment, may be a trending topic today, but for thousands of years, people across the world have used this concept to improve their mental states.
The benefits of mindfulness meditation are clear. One 2018 study found meditation can have a positive effect on mental disorders such as depression, anxiety, Post-traumatic Stress Disorder (PTSD), eating disorders, and even chronic pain. Additional recent research on dementia and meditation has found that short daily practice of mind-body therapy may help lessen some of the signs and symptoms that often foreshadow dementia.
The role of meditation in dementia
When you practice mindfulness and find ways to incorporate it into your life can help you feel more balanced and positive. This is increasingly important the older you get.
In a study by the medical director of the Alzheimer's Research and Prevention Foundation, meditation was found to increase blood flow in the brain and improve memory in eight weeks.
Meditation is not a cure-all — rather it works best with traditional medical treatments for mental health disorders and depression. Just like exercise and a balanced diet, meditation should be a daily habit that helps promote well being.
According to the American Psychological Association, mindfulness and meditation rewire the parts of your brain that handle emotional responses to stress. By practicing meditation, you can train your brain and body to have a less intense reaction to stressful situations.
How to meditate
There are numerous apps, websites, and enthusiasts who have unique ways of approaching meditation, but two general ideas ring true in each style — attention and acceptance.
Attention means to focus on what is happening in the present moment. According to the American Psychological Association, "attention typically involves directing your awareness to your breath, your thoughts, the physical sensations in your body and the feelings you are experiencing." Paying attention will help your meditation efforts and aid your ability to respond to stress in the future.
Acceptance means observing how you feel without judgment. For example, during meditation, you may notice the color of the paint on the walls, or how your lungs feel with each breath. The color isn't bad, it just is. The feeling of breath in your lungs isn't good or bad, it just is. "Instead of responding or reacting to those thoughts or feelings, you aim to note them and let them go," the American Psychological Association states.
Meditation can be done anywhere, as long as you can observe your surroundings without putting anyone in danger — don't do it when you're driving.
Meditation resources and guides
You can find many resources on meditation and how to practice it online. Here are a few places to get started:
UCLA Mindful Awareness Research Center
UC San Diego Center for Mindfulness
University of Utah Mindfulness Center
Make sure you age well by taking care of your mind and body. The Utah Department of Health encourages you to help practice mindfulness in whatever stage of life you are in. If you have any questions about dementia and mindfulness, talk to your doctor. Visit agewell.health.utah.gov to learn more about dementia and support for people living with Alzheimer's disease or dementia, caregivers and families.
