The Beginners Guide to Meditation for Memory
Start by stopping.
If you feel like beginning a meditation practice is one of the least intuitive things you’ve ever done…great news! You’re exactly where you should be. While meditation is an incredibly natural act, it certainly does not feel that way when our “natural” values include action, productivity, and checked boxes. Pausing and breathing for the sake of itself can feel very foreign.
We know that meditation is one of the single most beneficial practices to improve memory. Not to mention, research shows it other health conditions too numerous to mention here, along with quality of life. We want you to help you lay the foundation for an ongoing meditation practice for your memory by making it simple, painless, and something you grow to love.
Less is more.
Beginning with a very short to start is a great way to ensure a long-term practice! Sitting mindfully for even 2-3 minutes may seem like an eternity as you become familiar with the unfamiliar feeling of being still, so it is a great idea to start by setting a timer for just a minute or so. After the smaller time span feels a bit more manageable (usually within the first week or two) you can increase to 3-5 minutes, and progress to add on a minute of time every few days or weeks.
Get comfortable.
Feeling comfortable and supported is essential to a good meditation practice so that you can be free from as many distractions or discomforts as possible. While media portrayals might lead one to conclude that meditation is only available to those with midriff bearing attire and breezy fields of grain at the ready, please rest assured that neither is required…or recommended! Find a location in your home where you can feel separated from distraction, and designate a seat that supports your back or allows you to sit upright. While some prefer sitting on the ground or using a meditation pillow, most find a chair with a straight back the best place to meditate.
Just breathe (thats it!).
You’re comfortable, you’ve got your timer set, now what? What do you “do” when you are doing nothing? As we begin to train our minds to slow down, it can feel uncomfortable… anxiety provoking for some… to sit in our thoughts without a task. Simply follow your breathing with your attention, even repeating “inhale, exhale” silently in your mind as you follow your breath with your attention. As your thoughts inevitably move in different directions, know that this is part of the “practice” and take your attention back to your breath.
Make it a date.
Setting regular time each day to meditate will help create a routine that your body will become accustomed to more quickly. Changing our habits and behaviors can be a challenge, but the more consistency you can create to the practice, the more easily you will adopt it into your daily life.
Be KIND to yourself!
Remember, there is no failing at meditation. It is a practice where we can remove expectations and self-judgement. As you begin a meditation practice (and even as you progress) it is a foregone conclusion that your thoughts will often steal the show. If you feel like it isn’t “working,” that you can’t pay attention, or that you must not be doing it right…keep going! You are right where you should be! Observing our thinking and recognizing how powerful are thoughts can be is the first step to meditation.
There are as many tools to help you get started with your meditation practice as there are ways to meditate! Look into some of the incredible guided meditations and resources on Insight Timer, Calm, or other apps and websites usually free or for a very low cost.
We hope you will consider joining our FREE New Year, Bright Mind Meditation for Memory Series, starting January 1st! Click here for more information, or you can sign up on our contact page by checking the meditation series in the services section.
We’ll see you in the ether!