无论年龄几何，都是学习新东西的好时机。有趣的爱好或学术课程可以带给人们享受生活的有益新方法，但许多人忘记了正念也是一种很好的资源。
正念练习可能对那些在困难中挣扎的老年人特别有益，这些困难并不总是有初步解决方案。如果你是一个老年人，这里会告诉你正念如何令生活变得更美好。
它为你的日常生活带来新亮点
不以正念为中心生活的人，很少关注自己。他们陷入例行公事的每一天，但可能对心理、身体或精神健康没有好处。
通过点亮目前生活的形式，正念能立即改善你的日常体验。一旦你思考每天中每一部分所带来的感觉，你就会更好地知道你能够解决哪些问题，由此体验到更大的快乐。
例如，尝试更加关注自己的想法，可能会为消极看待自己带去光明。这原本似乎是生活中常见的未解决部分。
It addresses anxiety
焦虑影响着处于各种人生阶段的人。它可能来自你的职业，你认识的人或你在退休时开始的社会活动。幸运的是，练习正念会让你用几种不同的方式解决焦虑，并将其控制在一定范围内。
Many people start their mindfulness journey by learning how to slow their heart rate through breathing exercises. Slow breaths will reduce your heart rate, ultimately slowing the fight-or-flight response that’s often initiated during tense situations.
Mindfulness routines also include new activities that make anxiety attacks or symptoms less frequent. Taking an evening walk, engaging in a calming hobby or staying away from electronics are all great mindfulness-based techniques for older adults to try.
它能改善睡眠
Many people take sleeping for granted, but it might become more difficult to wake up feeling rested as you get older. Research shows that more than 50 percent of older adults have insomnia related to their age and their changing physical health. It’s a frustrating problem that can be challenging to address.
Add some mindful meditation to your nightly routine when you feel like you’ve tried everything else to fall asleep. Many older adults choose to start the body scan technique after turning out the lights. This technique combines slow breathing with telling your body parts to relax with each exhale. Working through them one at a time will ground your mind and calm your body, making it much easier to fall asleep and stay that way.
It helps people grieve
人们在人生何阶段都会失去亲人，但老年人会更普遍地遇到这种失去。当面对家人和朋友离去时，靠在正念练习上可能会有帮助。
Mindfulness teaches people to embrace their feelings, rather than running from them or boxing them away. Sitting in a quiet space and giving yourself 10 minutes to turn inward is an excellent place to start. Think about how your most recent loss has affected you and process those heavy emotions by sitting with them.
Bring your mind back to a place of balance when your 10 minutes end. Repeating this short practice as often as you can comfortably handle it will encourage your mind to process your grief healthily, so you won’t have to live with overwhelming depression, anxiety or anger.
它能阻止抑郁症的思维漩涡
抑郁症影响所有年龄段的人，当你年老时，它可能变得更加严重，因为生活经常在变化，尤其是你职业生涯将告一段落，你认识的人将去世，你可能不知道如何在退休阶段定位自己的角色。
无论是什么影响了你的抑郁症，开始正念练习都有帮助。它将使你在思想中安定下来，这将使你的意识流更加明显。在消极思想漩涡将你困入抑郁症发作之前，你就能够主动地觉察出来。
Mindfulness also teaches people how to replace negative thinking with positive thoughts. By practicing mindfulness, you’ll reinforce those feelings every day and eventually turn them into a healthy habit. Thinking good things won’t completely erase depression, but it’s an excellent tool that can improve your daily experience, alongside any recommended treatments from your doctor.
它令进食更加享受
你喜爱的食物可能会随着年龄改变。味蕾总是在变化，所以有些人发现，随着年龄的增长，以前喜爱的饭菜和零食变得不那么好吃了。
正念使你在每吃一口食物时想起每种味道，这使你更喜欢那些普通的食物，如果随着年龄增长遇到更多的消化问题，正念也很有帮助。品尝每一口都会激发更多的咀嚼，这意味着食物在进入胃前将被分解成更多的可消化部分。
当你有意识地适应你的饮食模式时，也会发现你的胃在吃饭时在某个特定时间开始不舒服。这可能会帮助你弄清楚你是否比年轻时更有乳糖不耐受或对高纤维食物敏感。
它有利于建立友谊
对成年人来说，在读书毕业后的任何时候认识新朋友都是一种困难。你不再像高中或大学时那样在不同班级的人之间跳来跳去，而且你很可能在工作和家庭中停留在同一个社交圈里。
幸运的是，正念这把大伞囊括了许多活动，使你更容易形成成年人的人际关系。你可以在一周内参加冥想课程，或在周末参加瑜伽课程。也许你很想尝试每周一次与当地团体一起进行正念徒步旅行。甚至读书会也会被认为是一种正念活动，因为你会把思想集中在一本书上，同时了解着急喜欢或不喜欢什么。
它将人们与他们的精神层面联系起来
许多人也将正念练习与自身精神世界联系起来。在一个礼拜场所一起聚会并唱歌是一个共同的接地活动。讨论灵性话题并为对方祈祷也是一种肯定。
Spirituality can be comforting as you age, whether you’re interested in a major religion or simply connecting with the universe. You’ll feel more fulfilled and even reassured about whatever your future holds. Focusing on your values and beliefs to make spirituality a foundational part of your life, while participating in your mindfulness group or activity, can be extremely beneficial.
正念与老年人
这些是正念练习对老年人有益的几种常见方式，一旦开始，你可能会发现更多。通过简单的调整来改变你的生活习惯，如吃得慢一些，尝试安静的新爱好，或在一天中进行深呼吸，将使你能够更深入地与内在自我联结，令你的老年生活更为充实。
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