MEDITATIVE PRACTICES AS
COPING STRATEGIES FOR
OLDER ADULTS
Betsy L. Wisner, PhD, LMSW
School of Social Work
Texas State University-San Marcos
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We Will Explore
• Meditative Practices Defined and
Identified
• Benefits for older adults
• Experiential Exercise.
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Meditative Practices Defined
• A diverse set of practices that typically
involve spending a period of time relaxing
the body and calming the mind
• Mind-Body Practices
• The National Center for Complementary and
Alternative Medicine (NCCAM)
• These practices are often used along with
conventional medicine
• http://nccam.nih.gov/.
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Meditative Practices Identified
• Meditation
• Yoga
• Qigong and Tai Chi Chuan.
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Meditation
• Family of techniques
• Particular postures
• Open and nonjudgmental attitude
• Two main branches of meditation:
- Mindfulness meditation
- Concentration meditation.
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Mindfulness Meditation
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Present-moment awareness
Acceptance
Non-judgmental
Non-discursive
Sustained over time
Jon Kabat-Zinn and his colleagues
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University of Massachusetts Medical Center
The Stress Reduction Clinic
Mindfulness Based Stress Reduction [MBSR]
Meditation plus yoga.
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Concentration meditation
• Repeated focus on a particular word,
phrase (e.g., a mantra) or object
• Transcendental Meditation (TM)
– Requires a certified teacher
– The use of a personal mantra
– Payment of a fee for instruction
• Herbert Benson’s Relaxation Response Method
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Self chosen personal mantra
Mantra may be a word, sound, or even a short prayer
Does not require a certified teacher
Can be learned through personal guidance or the use of
printed materials.
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Meditation: Possible Adaptations
for Older Adults
• Preconceptions
• Posture
• Assess hearing.
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Potential Benefits of Meditation
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Reduces stress and improves quality of life
Improves self-regulation
Improves cognition (e.g., attention, focus)
Relieves anxiety and depression
Relieves symptoms of chronic pain
Relieves asthma symptoms
Reduces blood pressure
Reduces insomnia.
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Yoga
Typically combines:
• Physical postures (asana)
• Breathing techniques
• Meditation or relaxation
• Many styles of yoga.
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Yoga: Possible Adaptations
for Older Adults
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Avoid background music
Avoid incense or candles
Modify asanas (posture and time in position)
Use props
Use chairs
Bonura (2011).
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Potential Benefits of Yoga
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Reduces stress and improves quality of life
Reduces blood pressure
Relieves chronic pain
Relieves chronic obstructive pulmonary
disease
• Improves immune function
• Reduces insomnia
• Relieves depression.
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Qigong
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Ancient Chinese discipline
Gentle physical movements
Mental focus
Deep breathing
http://nccam.nih.gov/video/taichidvd-3
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Tai Chi Chuan
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A form of Qigong
Originated in China as a martial art
Internal martial art
Moving meditation
Focused awareness
Coordinating the breath with the movement
Movements performed in a standard routine
http://nccam.nih.gov/video/taichidvd-4
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Tai Chi Chuan: Possible Adaptations
for Older Adults
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Simplify movements
Modify the routines (from 108 postures to 8)
Use of chair
Assess hearing and vision.
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Potential Benefits of Tai Chi
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Reduces stress and improves quality of life
Reduces bone loss in postmenopausal women
Relieves anxiety and depression
Reduces pain (e.g., fibromyalgia, arthritis)
Improves balance, strength, flexibility, and
coordination.
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Choosing the Best
Practice for Your Population
• Mindfulness meditation
– May allow for enhanced cognitive control
– To teach an on-going meditation practice
– Use of media and CD’s
• Mantra meditation
– May be easier for novice meditators
– Some mantra meditation practices require no
expert instruction and do not require an on-going
meditation practice to teach the skill
• Yoga, Qigong, Tai Chi Chuan
– Movement plus meditation.
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Chime and Contemplation
• Chime and Contemplation.
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Questions?
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Selected Resources
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Adler, P.A., & Roberts, B.L. (2006). The use of tai chi to improve health in older adults. Orthopaedic Nursing. ;25(2):122–126.
Barnes, P.M., Bloom, B., & Nahin, R. (2008). Complementary and alternative medicine use among adults and children: United States, 2007 (299 KB
PDF). CDC National Health Statistics Report #12.
Bonura, K.B. (2011). The psychological benefits of yoga practice for older adults: Evidence and guidelines. International Journal of Yoga Therapy, 21,
129-142.
Bonadonna, R. (2003). Meditation’s impact on chronic illness. Holistic Nursing Practice. 17(6), 309–319).
Committee for Stress Free Schools, NIH-Funded Scientific Research on Transcendental Meditation; http://www.tmeducation.org/research-nationalinstitutes-of-health.
Davidson R.J., Kabat-Zinn J., & Schumacher J, et al. (2003). Alterations in brain and immune function produced by mindfulness meditation.
Psychosomatic Medicine. 65(4), 564–570.
Farrell, S.J., Ross, A.D., & Sehgal, K.V. (1999).Eastern movement therapies. Physical Medicine and Rehabilitation Clinics of North America.
10(3):617–629.
Jha, A.P., Krompinger J., & Baime M.J. (2007). Mindfulness training modifies subsystems of attention. Cognitive, Affective & Behavioral
Neuroscience. 7(2):109–119.
Lan, C., Lai, J.S., & Chen, S.Y. (2002). Tai chi chuan: an ancient wisdom on exercise and health promotion. Sports Medicine. 32(4): 217–224.
Lipton L. (2008).Using yoga to treat disease: an evidence-based review. Journal of the American Academy of Physician Assistants. 21(2), 4–41.
National Center for Complementary and Alternative Medicine (2005). Expanding Horizons of Health Care: Strategic Plan 2005–2009. Bethesda, MD:
National Center for Complementary and Alternative Medicine; NIH publication no. 04–5568.
National Center for Complementary and Alternative Medicine. Mind-Body Medicine: An Overview. National Center for Complementary and
Alternative Medicine Web site. http://nccam.nih.gov/
Oken, B.S., Zajdel, D., & Kishiyama S., et al. (2006). Randomized, controlled, six-month trial of yoga in healthy seniors: effects on cognition and
quality of life. Alternative Therapies in Health and Medicine. 12(1):40–47.
Ospina, M.B., Bond T.K., & Karkhaneh, M. et al. (2007). Meditation Practices for Health: State of the Research (3MB PDF). Evidence
Report/Technology Assessment no. 155. Rockville, MD: Agency for Healthcare Research and Quality. AHRQ publication no. 07–E010.
Raub, J.A. (2002). Psychophysiologic effects of Hatha yoga on musculoskeletal and cardiopulmonary function: a literature review. The Journal of
Alternative and Complementary Medicine. 8(6), 797–812.
Wang C., Collet J.P., & Lau J. (2004). The effect of tai chi on health outcomes in patients with chronic conditions: a systemic review. Archives of
Internal Medicine. 164(5), 493–501.
Yang K. (2007). A review of yoga programs for four leading risk factors of chronic diseases. Evidence-Based Complementary and Alternative
Medicine. 4(4), 487–491.
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MEDITATIVE PRACTICES AS
COPING STRATEGIES FOR
OLDER ADULTS
Betsy L. Wisner, PhD, LMSW
bw30@txstate.edu
School of Social Work
Texas State University-San Marcos
San Marcos, Texas 78666
www.txstate.edu
May 7, 2012
The Seventh Annual University of Maine
Geriatrics Colloquium
Complementary and Alternative
Therapies for Older Adults
Point Lookout Resort and Conference Center
Northport, Maine
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