Training presence to better experience what is
It is not about becoming spiritual
When people hear about mindfulness, many imagine meditation, silence, stillness, or practices far removed from daily life. For those already experiencing physical or cognitive slowing, the idea of stopping even further can be quite daunting.
In reality, mindfulness is a clinical tool, based on neuroscientific research, that helps improve the relationship with chronic pain, anxiety, thoughts, and difficult emotions: generally improving quality of life, despite the limitations that accompany aging. It is a concrete way to take care of oneself, one’s changing body, and one’s mind.
What it means in practice
Mindfulness means learning to bring attention to the present moment in a curious, kind, and non-judgmental way.
It may seem simple, but when we are worried about the future or stuck on what we have lost, the mind tends to shift continuously to these concerns without being able to remain in the present moment, sometimes without noticing what is there. Training presence helps reduce internal alarm and recover mental energy.
What neuroscience says
In recent years, numerous studies have shown that the practice of mindfulness can influence:
the regulation of the stress system
cortisol levels (a hormone that increases with stress)
sleep quality
attention and memory
pain perception
cognitive flexibility
the immune response
Furthermore, some mindfulness-based protocols are now used as support in preventing cognitive decline and managing chronic diseases.
This does not mean that mindfulness cures everything. It means that it can improve how the brain handles difficulties. It is a practice that promotes well-being and resilience in facing life changes.
Help in managing chronic pain and anxiety
When the body changes or illnesses appear, the activation of the alarm system often increases. The mind anticipates problems, imagines worsening conditions, and struggles to rest.
Mindfulness helps break this cycle by teaching how to distinguish between what is actually happening and what fear adds.
Numerous studies have also shown that the use of mindfulness brings benefits in chronic pain (e.g., headaches, back, limb, or neck pain, etc.). In pain, there is a mental component upon which we can act. When we feel physical pain, our mind then reacts with fear, anger, and frustration, resulting in greater muscle stiffness and increased tension, adding more pain. This is the mental component we can address with mindfulness, trying not to add extra pain to what we already feel. It is thus discovered that the pain does not disappear, but it becomes more manageable.
It does not mean doing everything more slowly
Mindfulness does not mean slowing down life. It means inhabiting it with greater presence, in a kind and curious way. It means being able to experience new relationships with one’s body and one’s experiences, valuing the strengths present in aging, despite the presence of changes, pain, or pathologies.
The practice of mindfulness in the third and fourth age includes meditation, movement, and breathing practices suitable for everyone and adjusted based on individual characteristics. For some people, a seated practice may be useful. For others, mindfulness in motion, such as during a walk, is more appropriate.
The intervention is always adapted to the person’s physical and cognitive abilities.
Individually or in a group
Mindfulness can be offered in individual practices or in guided groups.
Group work allows for sharing experiences, normalizing difficulties, and supporting the continuity of practice. It also helps counteract the sense of loneliness and isolation, fostering a sense of belonging, which is a fundamental factor for well-being and mental health at any age.
Why it can make a difference
Learning to stay in the present helps to:
- reduce rumination, that constant chatter that often crowds our minds
- lower the level of anxiety
- improve the quality of attention and, consequently, memory
- improve sleep
- increase tolerance for difficult emotions
- improve cognitive flexibility
- regain a sense of control
It does not change what has happened. It does not change one’s age. But it can profoundly change how it is experienced, and thus lead to living better.
