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Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA
Empowering older adults to move, breathe, and thrive with grace and vitality.
The holiday season is a time of joy—but let’s be real, it’s also a marathon of events, family dynamics, and perhaps one too many gingerbread cookies. For adults 45+ and seniors, managing stress amidst the chaos is key to truly savoring the season. Enter quick meditation: your secret weapon for staying calm, centered, and present.
Why Meditation Matters
Meditation is more than just a trendy wellness buzzword; it’s a proven technique for reducing stress, improving focus, and promoting overall well-being. Studies show that mindfulness meditation can lower cortisol levels, the hormone associated with stress (Pascoe et al., 2017). For older adults, it’s also been linked to improved emotional resilience and cognitive health (Goyal et al., 2014).
Benefits of Quick Meditation During the Holidays
Stress Reduction: Just a few minutes of mindfulness can help quiet your racing thoughts and soothe holiday-induced stress.
Better Focus: Meditation enhances your ability to stay present, which comes in handy when juggling a mile-long to-do list.
Improved Emotional Balance: Mindfulness practices foster a sense of calm and patience, ideal for navigating family gatherings.
Enhanced Sleep Quality: Regular meditation can help you wind down, making it easier to get restorative sleep during busy times (Black et al., 2015). Moreover, mindfulness-based stress reduction programs have demonstrated effectiveness in improving subjective sleep quality and reducing insomnia symptoms in older adults (Black et al., 2015).
A Quick Meditation Routine
You don’t need hours or a dedicated yoga studio to reap the benefits of meditation. Here’s a simple five-minute routine to fit into your day:
1. Set the Scene
Find a quiet spot—even if it’s your parked car or a corner of the kitchen. Sit comfortably, either in a chair or on the floor, with your back straight and hands resting on your lap.
2. Focus on Your Breath
Close your eyes and take a deep breath in through your nose, counting to four. Hold for a moment, then exhale slowly through your mouth for a count of six. Repeat for one minute.
3. Body Scan
Shift your attention to different parts of your body, starting at your toes and working up to your head. Notice any tension and imagine releasing it with each exhale.
4. Practice Gratitude
Spend the final minute reflecting on three things you’re grateful for. It could be something as simple as a warm cup of tea or a kind word from a loved one.
Tips for Staying Consistent
Set Reminders: Schedule short meditation breaks on your phone or calendar.
Start Small: Even two minutes of mindfulness can make a difference.
Be Kind to Yourself: Missed a day? No problem. Pick it back up tomorrow.
Make Mindfulness a Gift to Yourself
This holiday season, give yourself the gift of mindfulness. Meditation offers a pause from the hustle, a moment to recharge, and a chance to be present for what truly matters. Ready to start your meditation journey? Download the Young Heart Yoga App for guided sessions tailored to adults 45+ and seniors. It’s your companion for staying balanced, focused, and calm—not just during the holidays, but all year long.
Learn more about Meditation with Young Heart Yoga. Start your meditation exploration today!
About the Author
Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.
Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.
References
Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494-501. https://doi.org/10.1001/jamainternmed.2014.8081
Goyal, M., Singh, S., Sibinga, E. M. S., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368. https://doi.org/10.1001/jamainternmed.2013.13018
Pascoe, M. C., Thompson, D. R., Castle, D. J., & Parker, A. G. (2017). Psychobiological mechanisms underlying the benefits of mindfulness-based stress reduction: A review and meta-analysis. Neuroscience & Biobehavioral Reviews, 74, 1-15. https://doi.org/10.1016/j.neubiorev.2017.01.003
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