Content

• Steps
• Part 1 of 3: Getting Started
• Part 2 of 3: How to Use Mindfulness Meditation
• Part 3 of 3: How to Improve Your Meditation Skills

It is scientifically proven that meditation improves memory and concentration. You don't need to use a specific type of memory to improve your memory. Any meditation (such as mindfulness meditation) teaches you to focus your mind. As you learn to concentrate better, you will be able to solidify ideas in your short-term memory. Therefore, the practice of meditation will help you develop short-term memory.

Steps

Part 1 of 3: Getting Started

1. 1 Get started today. You may be surprised, but you don't have to practice meditation for very long to start noticing the results. One scientific study looked at how a group of students responded to meditation. With just two weeks of meditation practice (10 minutes a day plus four 45-minute sessions a week), students improved their grades significantly.
   • And some research shows that as little as four days of meditation can improve your memory and ability to focus.
2. 2 Practice often. It would be ideal to meditate every day. It will help you work to improve your memory. It would also be helpful to divide the practice into several sessions throughout the day - for example, 10 minutes of meditation in the morning, 10 at lunchtime, and another 10 in the evening. But if you find that you cannot meditate every day, just try to do it as often as possible.
3. 3 Develop awareness. Mindfulness is part of meditation, but it is also something that you can incorporate into your daily life. Mindfulness, at its core, means you just have to be mindful. In other words, be fully present in the moment, instead of letting your mind wander somewhere else.
   • For example, when you shower in the morning, stop thinking about the day ahead. Instead, focus on how the shower feels. Feel the warmth of the water on your skin, just like soap on your body. Pay attention to the pleasant smell of your shower gel or shampoo. Allow yourself to feel every sensation.
   • This technique can be practiced anywhere. For example, when washing the dishes, try to really focus on what you are doing. Allow yourself to feel the warmth of water on your skin, the weight of the plate in your hands. Give your full attention to washing the plate, making sure it is spotlessly clean.
4. 4 Move forward gradually. You may want to start right away with an hour of meditation every day. But most people cannot stand this practice if they have not meditated before. It's best to start small and lengthen your sessions over time. You can get started with just three minutes a day. SPECIALIST'S ADVICE

   "When you're just starting out, I recommend meditating for about 10 to 20 minutes at a time."

   
   

   

   James brown

   Meditation Teacher James Brown is a teacher of Vedic meditation, a simple and accessible form of meditation of ancient origins. Lives in the San Francisco Bay Area. To become a teacher, he completed a rigorous two-year training program with Vedic masters, including 4 months of immersion in the Himalayas. Over the years, he has trained thousands of people from San Francisco to Oslo - individually, in companies and at events.

   James brown
   Meditation teacher

Part 2 of 3: How to Use Mindfulness Meditation

1. 1 Choose a place to meditate. In fact, you can meditate anywhere, but it is better to choose a place where no one and nothing will distract you, especially if you are just starting out. Turn off the TV and remove any distractions. You could even create a small meditation corner at home with a candle and something else that you like to focus on.
2. 2 Sit down. You can sit in a chair or on the floor. Decide for yourself. But make sure you are relatively comfortable. To avoid, for example, strong pressure on some part of the body. Try to sit up straight, but not so much that you feel tension.
3. 3 Calm down and relax. Take a few minutes just to get into the right state. Focus on the candle if that helps. You don't have to be fully focused, but if you feel your mind is starting to wander, bring it back to the present moment.
4. 4 Concentrate on your breathing. When you are in the right frame of mind, try to pay attention only to your breathing. Focus on how air goes in and out of your lungs. There is no need to change the pace of inhalation and exhalation. Just keep your attention on the breath, concentrate completely on the inhalation and exhalation. If the mind starts to wander, bring it back to the breath.
5. 5 Keep going back. The longer you sit, the more likely your attention is to wander and your mind to wander. Nothing wrong with that. This is actually normal. The main thing is to realize that you have begun to move away from the present, and return your attention to it.Try to celebrate these moments, you can just say "reflections" to yourself, and then focus on the breath again.
6. 6 Try the deep breathing technique. One easy way to start meditation is to try deep breathing. Start by placing one hand on your chest and the other on your stomach. As you breathe, you should notice that your belly is lifting more than your ribcage as you try to breathe as deeply as possible. You may find it helpful to close your eyes. Inhale slowly through your nose. Hold your breath for a count of seven, and then exhale slowly through your mouth for a count of eight (to yourself).
   • Try taking five deep breaths each time you do this practice.
   • Be sure to exhale completely.

Part 3 of 3: How to Improve Your Meditation Skills

1. 1 Try signing up for classes. While the lessons are not suitable for everyone, they will help you master the basics of meditation practice, making it easier for you to incorporate them into your daily life. Plus, if you're not at all sure where to start, the lessons can help you find a good starting point.
   • Look for meditation centers in your area. Some yoga studios also offer meditation classes. In addition, Buddhist temples or centers (if there are any nearby) are likely to offer meditation classes as well.
   • Advertisements for meditation classes can also be found in the library, in local parks and recreation centers, and in some churches, especially those that adopt other traditions.
2. 2 Don't let the distraction bother you. Everyone is distracted when they meditate. When you first start practicing, it can bother you or make you angry. But instead of getting angry, just try to be aware when your thoughts begin to float away and bring them back to meditation.
3. 3 Know that even a short meditation can help. That is, you may assume that you must meditate every day at a specific time for the sessions to be beneficial. But if you give in to such thoughts, then you may be tempted to give up, just because you missed a couple of days. Remember that even a short meditation will help you improve your memory. Therefore, try to meditate when you have the opportunity, even if you cannot devote time to it every day.
4. 4 Try meditation with an instructor. Even if you don't want to go to class, you can still benefit from the wisdom of others. Try meditation with an instructor. You can find them on the Internet or download a free application to your phone. The instructor will guide you through the meditation process and help you learn the practice.
5. 5 Change the process. You don't have to meditate using the same technique every time. Some, for example, find walking meditation helpful. Take a 10-minute walk, taking turns focusing on different sensations. To begin with, get a feel for your body as you walk, fully focus on what sensations the movement causes. Now move on to the sensation of breathing. After that, focus on how the skin feels air, then try to think only about what you see, and then only about what you hear.