Practicing mindfulness has been shown to ease feelings of stress, anxiety and even depression. Similarly, adopting a mindful POV about ageing will help you live an authentic, joyful life, so you can make the most of your later years, says Dr Andrea Brandt.
“When you age mindfully, you are fully aware and accepting of the challenges that come with the ageing process, but you're also aware of—and seizing—the opportunities that come with being blessed with what I call your ‘longevity bonus,’” explains Brandt. And you don't need to wait until your 70s or 80s to get started: By making some changes right now, no matter your age, you'll be better equipped to thrive down the line. Start with these five simple steps.
Instead of fearing the realities of ageing, accept them
Growing older comes with some unpleasant truths. “People you love will die, and you will die someday, too,” says Brandt. “No amount of ruminating will change that.” Yet fear of the unknown and of death often keeps people from ageing mindfully. “If you're preoccupied with what comes next, you can't enjoy the present moment," she says. Instead of obsessing about something you can't control (like being mortal), make peace with it and shift your focus to what is controllable—specifically, what to do with your remaining time on this planet.
If your anxious mind is racing so much that you can only concentrate on the downsides of ageing, try an app like Calm. It features breathing exercises, as well as seven-day "meditation journeys," which may help you get a handle on your nerves.
Learn to let go
We all cling to things—bad memories, frenemies we really don’t benefit from having in our lives, even too much stuff lying around the house. “To make room for new experiences, you have to let go of the emotional weight of old ones that don't help you anymore,” says Brandt.
Whether you desperately need to declutter or are feeling guilty about ditching an old friend who no longer brings you joy, start the letting go process by acknowledging that at one time the person, place, or thing in question did serve you, but now it’s time to move on. Better yet, write that all down: Research finds that expressive writing—and coming to terms with your emotions via pen and paper—can be therapeutic.
Create a vision for the rest of your life
Taking full advantage of your time starts with knowing yourself well enough to figure out how to spend the remainder of your life, says Brandt. To find out what you truly love, think about what your perfect life would look like if you didn’t have obstacles such as financial constraints or work or family obligations in your way. Would you travel, finally perfect your cooking skills, or pick up and relocate?
While no one is saying you ought to abandon all your responsibilities, it may be time to rejigger some things in order to get closer to your dreams. Start small: If your vision is to travel, but money is an obstacle, you might consider renting out your home on Airbnb while you're away or picking up a few extra shifts at work.
Remember to truly focus on your own wants—even if they don't always line up with what society has in mind. Just because your mother would never live abroad or your friend wouldn't dream of changing careers after 50 doesn't mean it wouldn't suit you. "You can't age mindfully when you're afraid of how people will react to your choices," says Brandt.
Respect your body
“When you age mindfully, you respect the physical changes the ageing process brings,” Brandt says. Sure, resisting the urge to curse your crow's feet is part of that, but remaining active is really the key. Exercise is one of the best ways to tune into yourself as you grow older.
Make staying healthy and feeling strong your goal. Even if you can’t run marathons anymore, try jogging or a brand-new activity like tap dancing or swim aerobics. Whatever you choose, you’ll fire up feel-good endorphins and learn to appreciate that your body—in this very moment—is still capable of more than you thought. “When you have energy and strength, you can do a lot more and will likely add years to your life, too,” says Brandt.
Be creative
The same ingredients needed for mindfulness—an in-the-moment attitude and an open mindset—are needed for creative pursuits, such as painting a picture, writing poetry or filming a movie starring your grandkids. These activities keep you grounded in the here and now, but they also outlast you, says Brandt, since you're creating something you may choose to leave behind for others.
Bonus: A small study found that adults between the ages of 62 and 70 who took a painting class had significantly more brain benefits such as increased psychological resilience—the ability to adapt to life’s hardships—than those who simply looked at art.
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