Retiree News

Picture yourself floating in a pool on a beautiful summer day. With your eyes closed and sunshine warming your skin, your arms and legs relax as you drift along the surface of the water – no thoughts of things that brought you stress on land.

Mindfulness can help you nurture that feeling of serenity wherever you are. Adding select exercises into your daily routine can strengthen your mental and physical well-being and help you develop healthier habits over time, according to the National Institutes of Health.

Focus on the Now

Dr. James Krag, a retired psychiatrist with over 30 years of experience, and Thomas Syre, Ph.D., a health science researcher and retired James Madison University professor of health services administration, saw an opportunity to shed light on the topic for beginners. The VRS retirees recently co-authored “Positive Psychology Interventions for Increasing Well-Being and Happiness,” a book that provides practical advice on using mindfulness to increase wellness and reduce the symptoms of anxiety and depression.

“It’s a basic practice to learn how to calm the mind and the body — to get comfortable with that form of neurological functioning,” Krag says.

He explains that focusing on things you can’t control like global events or uncertainties about the future produces chemicals in your body that can leave you feeling anxious and uneasy. But if we’re thinking positively and focusing instead on gratitude and peace, then the body creates chemicals that lead to feelings of contentment, joy and ease.

Krag and Syre define mindfulness as the conscious act of living in the moment and being open, accepting and discerning about your actions. Try it out:

• Reserve some time in your day to relax.
• Take deep, calming breaths.
• Close your eyes.
• Dismiss any negative thoughts.

Mindfulness is often associated with meditation, which refers to a variety of ancient practices that are used to calm the mind and improve wellness. Today’s research shows that some practices may offer cognitive, emotional and physiological benefits.

Krag cautions that the term “meditation” has been overgeneralized. He and Syre recommend consulting evidence-based sources published by medical schools and university experts before starting any practice. Many of these cover exercises related to mindfulness, such as guided yoga, gardening, stretching, coloring, writing and more.

Start a Daily Journal

Journaling is a popular activity for those wanting to improve their mindfulness. You don’t need to be an experienced writer – simply take a few minutes each day to jot down your thoughts and reflections. Consider starting with a prompt:

• Write about something or someone you’re grateful for today.
• Describe a challenge you faced and how you overcame it.
• Reflect on a moment of joy or contentment from your day.

“Journaling can bring you into a state of mindfulness, into the present, by quieting your mental chatter and managing the complex feelings you may have,” Syre says.

By making these exercises into daily habits, you can cultivate a greater sense of appreciation for the present moment. It might give you deeper insights into yourself and your experiences.

“The mind is very powerful,” Krag says. “Everybody has the aptitude to change the way that they’re thinking into a direction of greater calmness and clarity.”