Good Lifestyle

Take a deep inspiration. Go for a walk. Light a candle. These are all easy ways to Calm down . But if you are looking for a more structured relaxation exercise to add to your daily routine, experts recommend meditation, especially as you get older. However, meditation is not a unique practice, which is why we turned to pros to find the best meditation styles to relieve stress if you are over 50. Continue to read to find out more.

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One of the most common styles of meditation, mindfulness meditation is a question of awareness, according to Janet Rae Orth ,, A spiritual coach at Miraval Resort Arizona. Sitting with your eyes closed and focusing on your breathing when your mind wanders is everything you need.

"This meditation consists in paying attention to your feelings, your thoughts and your bodily sensations without any judgment," explains Orth.

It also helps to stimulate your brain positively. "Just like the muscles gaining in force thanks to constant training, regular meditation of mindfulness helps to strengthen attention and areas of consciousness of our brain so that during stressful situations, we can quickly use these techniques for us center, stay calm and redirect our attention to the present moment, "said Sean Abraham , a clinical social worker approved at Develop therapy .

If you are over 50, you may want to try Mantra meditation, as Rock , a certified life and psychedelic coach and founder of Sacred joy coaching , said that he has "weaker barriers at the entrance".

She explains that the repetition of a certain word or a sentence is used to create a feeling of calm: "These techniques have calmed the endless chatter of the mind and bring an increased concentration to the present day."

For the best results, the experts advise finding words, syllables or sentences that can generate positive feelings. The way you express your mantra is a preference question: they can be whispered, repeated in the mind, or simply speak out loud.

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In addition to being a popular form of exercise, yoga is a common meditation practice.

"Connection to mental body stimulated by deliberate movements and with low impact fights the aging bodies of physical rigidity that the bodies of the body while improving sensory consciousness and global energy levels exhausted by chronic stress", explains Rock.

Maitri Vaidya , MS, certified meditation instructor and co-founder of Well-being Zesa , adds that knowing what is happening between your mind and your body is the key. "This increased awareness can lead to better self-cocks, including happier lifestyle choices," she said.

It also improves balance, which is ideal as we age.

If yoga is not for you, progressive muscle relaxation could be an option.

According to Kim Peirano , transformational coach and hypnotherapist at Courage to transform , it is "a technique where we move through the different muscle groups of the body, generally starting with the feet and ending in the head, and contracts and free up each muscle group while we cross them." This helps mental relaxation, as well as to release physical tension.

Peirano says to start with your feet: "Notice what they feel, what sensations you have or do not have, then contract and keep for five seconds and release." Repeat these movements in the other muscle groups of the body.

"Once you have traveled all the muscle groups, most people find a wave of relaxation and calm spreading in their bodies. It is at this moment that we can spend a few minutes, even at an hour, in a Setting of meditation and deeper contemplation, "explains Peirano.

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Sometimes the relief of stress requires a little more movement, which is why Patti Woods , tarot reader and facilitator of mental body skills Hollow sandy tarot , suggests expressive meditation, or "tremor and dance". This is particularly useful when you feel like you are mentally stuck or if you want to increase your serotonin levels.

"We can be trapped in things thinking like:" I'm not good enough "or" nothing is ever going. "This, in turn, can lead to a painful, steep and depressed sensation," explains the woods. She adds that "active forms of meditation" can help minimize these thought cycles and cause emotions to flow in a more positive direction.

"It is an excellent form of meditation to do in the morning to be energized for the day, or during the periods when you are too agitated to make a more concentrative type of meditation (as seated by observing your breath)", adds wood .

For those who want more support, consider a guided meditation, which is ideal for beginners or those who have trouble staying concentrated for other types of meditation.

"This allows the person to meditate to deactivate their mind, not to be in charge, and to be guided in a state of relaxation and deep conscience," explains Orth. As a rule, someone in person or on a recording guides you throughout the process.

If you want to feel very relaxed, Vaidya suggests incorporating yogic sleep: "This practice allows deep meditative sleep in the lying position, generally with guided meditation, promoting deep relaxation and stress reduction."