In the heart of bustling Boston, amidst the challenges of aging in a fast-paced world, a quiet revolution is taking place. Bob Linscott, the Wellness Manager for the Age Strong Commission, is on a mission to bring mindfulness and relaxation to the city’s older adults. With a gentle demeanor and a deep understanding of the human experience, Bob is helping people find calm amidst the chaos.
8 Week Series on Mindfulness at BCYF Community Center Hyde Park
From Trauma-Informed Care to City-Wide Wellness
Bob’s journey into mindfulness began with his work with the LGBTQ+ Aging Project, where he witnessed the profound impact of stigma and discrimination on the physical and mental well-being of older adults. This experience led him to explore mindfulness-based stress reduction (MBSR) as a powerful tool for healing and resilience.
“I was concerned about the effects of lifelong stigma and discrimination on the body,” Bob explains. “MBSR felt like the perfect way to address that level of trauma and stress.”
After becoming a certified MBSR teacher, Bob’s work caught the attention of Age Strong Commissioner Emily Shea, who recognized the urgent need for mental health interventions, especially in the wake of the pandemic. Social isolation, heightened anxiety, and the constant barrage of information had taken a toll on older adults across the city.
“The pandemic really exacerbated the challenges older adults were facing,” Bob recalls. “People were isolated in their apartments, and the sense of community in senior buildings started to fade.”
Crafting Calm: An 8-Week Journey
Bob embarked on a city-wide listening tour, talking to older adults in senior housing, community centers, and faith communities to understand their unique needs. He then crafted an 8-week mindfulness program designed to address these specific challenges.
The program covers a range of topics, from introductory mindfulness and meditation to stress reduction techniques, sleep hygiene, sound meditation, managing chronic pain, and cultivating loving-kindness. Each module is designed to be flexible, allowing Bob to tailor the program to the specific needs of each community.
“I wanted to create a program that was both accessible and inclusive,” Bob emphasizes. “It’s important to meet people where they are and offer tools they can use in their daily lives.”
8 Week Mindfulness Series with Cape Verdean older adults at Bowdoin Street Health Center in Dorchester
The Power of Slowing Down
A core principle of Bob’s program is the importance of slowing down. In a world that’s constantly accelerating, older adults often feel overwhelmed and left behind. Bob helps them recognize the toll this relentless pace takes on their bodies and minds.
“We live in our heads far too much,” Bob observes. “We get caught in worry and rumination, which constantly engages the stress response in our bodies.”
Mindfulness practices, even something as simple as a breathing exercise, can help people manually engage their parasympathetic nervous system, shifting from fight-or-flight to a state of calm and rest.
“It’s never too late to start,” Bob assures. “Mindfulness is about learning to be present in your body, to appreciate it, and to treat it with kindness.”
The Power of Rest: Mindfulness for Better Sleep
One area where Bob is making a tangible difference is sleep health. “Sleep is absolutely crucial for good health,” he emphasizes, “and it was striking how consistently poor sleep quality came up during my listening tour.” Recognizing the critical link between sleep and overall well-being, particularly the connection between poor sleep and dementia-related diseases, Bob developed a dedicated session focused on mindfulness strategies for improved sleep. This work has even led to a collaboration with Dr. Rebecca Robbins of Harvard Medical School and Brigham and Women’s Hospital. Together, they received a National Institute on Aging grant to develop a program using mindfulness tools to help seniors in low-income housing develop healthier sleep habits. “This grant is a fantastic opportunity to reach seniors who may face additional barriers to accessing sleep health resources,” Bob shares.
8 Week Series on Mindfulness at West Roxbury Senior Center Pilot
From Skepticism to Transformation
One of the biggest challenges Bob faces is overcoming skepticism about mindfulness. Some older adults, particularly those from previous generations, may be hesitant to embrace practices that seem unfamiliar or “out there.”
Bob addresses this by demystifying mindfulness from the very beginning. He shows examples of how the word is used in everyday life, often in a superficial way, and then delves into the true meaning of the practice.
He also guides participants through a simple grounding exercise, helping them experience the immediate benefits of mindfulness firsthand. This often leads to a powerful realization.
“People are amazed at how different they feel after just a few minutes of practice,” Bob says. “It breaks the cycle of worry and brings them back into their bodies.”
Stories of Impact
The impact of Bob’s mindfulness programs is profound. He shares stories of older adults who have found relief from anxiety, improved their sleep, and discovered a newfound sense of calm and well-being.
One woman from a Cape Verdean class wrote, “Before this class, I was agitated. Now I’m learning to meditate, and it feels great. It’s helping me be a better version of myself.”
Another participant shared a powerful story of how mindfulness helped her manage a panic attack. “I was able to calm myself down without calling 911,” she explained. “It was this class that made me get myself out of it.”
Year-long series on Mindfulness and Dementia in China Town Bob with Age Strong colleague Corinne White
Tips for Councils on Aging
Bob encourages other Councils on Aging to start similar programs in their communities. His advice is to connect with institutions like the Center for Mindfulness at UMass Medical School or Brown University, which can provide resources and connect COAs with qualified mindfulness teachers in their area.
He also emphasizes the importance of self-care for COA staff, who often carry a heavy burden of responsibility. “They need to learn to manage their own stress,” Bob advises. “Mindfulness practices can be incredibly helpful for them as well.”
Three simple mindfulness tools to use when feeling stressed or anxious (Bob’s Tips):
- STOP Technique: Stop what you are doing Take a breath, Observe what is going on in your body, in your thoughts, in your heart/emotions Proceed with something that will bring you ease (walk, talking to a friend, music).
- 3 Intentional Breaths: When every you get upset or rattled, pause, close your eyes, follow your breath all the way in and all the way out. Do this three times. It will reset your nervous system.
- 3 Step Breathing Practice (AGE!) : A = Bring Awareness to what is going on in your body/thoughts/heart G= Gather and focus your attention to just the sensations of your breathing and belly rising and falling and E = Expand your awareness outwards to feel your feet on the floor, sit bones in the chair, touch of your hands and widen to take in your whole body.
You can also find plenty of free guided meditations on free apps like Insight Timer.
Bob Linscott’s work is a testament to the power of mindfulness to transform lives. He’s not just teaching techniques; he’s fostering a culture of compassion, connection, and well-being in communities across Boston. By helping older adults find calm in the chaos, he’s empowering them to live healthier, more fulfilling lives.
Photos Courtesy of Bob Linscott
