‍People in their old age often think that physical health is everything and neglect their mental health. Having a calm mind can also contribute towards your physical health and provide you long-lasting benefits. Meditation is the easiest way to help lower your stress, improve focus and connect better. You can practice these 5 easy steps of meditation.

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1. Body-Scan Meditation

Body-Scan is one of the effective meditation exercises that can help you release any tension in your body and relaxing it. You can try a head-to-toe body scan by practicing these few steps. Firstly, lay down with your palms facing upward and your feet being slightly apart. Then close your eyes and concentrate on your breathing, make it steady. Move your focus to your feet, feel if there is any tension and release it. Make sure you focus on one area at a time to ensure that all the tension can be released properly. Continue this step by moving up slowly to every part of your body until you focus on your head. Return your focus on your breathing and feel if there are any changes. Feel the differences of physical sensations as you finish this mindfulness technique.

2. Deep Breathing Meditation

If you ever feel overwhelmed, deep breathing meditation can always help you quickly feel calm and control your stress. Your breathing can become more rapid and shallow when you are feeling stress which can cause dizziness and shortness of breath. This deep breathing meditation will teach you the right breathing technique to feel relaxed both mentally and physically. As usual, always start by finding a comfortable seated position, maintain an upright sitting posture and rest your arms loosely to either side. Gently close your eyes and focus on the rhythm of your breathing. Inhale deeply through your nose, hold your breath and slowly exhale through your mouth. Let all the air out and feel relaxed. Repeat the steps again until you let all your stress go and your breathing is back to normal.

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3. Visualization

Visualizing beautiful things is a good way to make your body feel calm and relax. It can also give you a deep sleep as it utilizes the imagination to create a mental location where your mind and body can feel at ease. You can practice seeing wonderful things with all your senses as you visualize. The first step to visualize is by closing your eyes and imagine yourself being at a relaxing location such as the beach or a park. Then, allow yourself to feel and see your imagination with all your senses. Hear the ocean, feel the breeze and watch the birds flying in the sky. This will help you significantly in having a good mind before you sleep or when you need to think positively to calm you down.

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4. Positive Healing 

Finding a word or sentence such as a prayer or a motivational phrase is also a form of meditation. It can offset your anxiety as it gives you strength and has spiritual or psychological benefits as well. Telling yourself positive things and having good thoughts can help you have a calm mind. This has also been proven to make you stay positive and happy as you age.

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5. Movement Meditation 

Any form of exercises that helps you with mental focus such as yoga and tai chi is known as a movement meditation. It combines both discipline and physical movement that has major benefits for your mind and body. These exercises and discipline can help you develop balance, flexibility and a strong body as you age.

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It's actually super easy to keep your mind calm and healthy as the steps to maintain it does not require any money. You can practice these exercises anywhere and anytime. Let’s follow these meditation tips for a calm and positive mind.