I have found that if I need to remember a specific fact, that I have a greater chance of success by doing a mini-meditation: I quietly concentrate for a few moments on what I want to remember, and then a minute later again bring up the memory to further instill it in my mind.
Memories from the past
Specifically, here is how I use a formal meditation session to hold tight to a memory: I sit quietly and close my eyes and breathe evenly and regularly to calm my body and mind; put them on automatic for the moment.
Next, I see the memory in my mind I wish to hold. I picture as many of the details as I can including the weather and temperature; time of day; smells in the air; specific objects close at hand and the details that make them unique.
If it is a person I wish to remember, while sitting calmly in meditation I bring back specific memories with that person that we enjoyed together. I use this technique to once again bring up the feelings I had with the person that made it a happy time; I live it once again. I see the person in my mind and feel in my body how I felt in their presence.
Now jumping to remembering for the future
If I need to go to an appointment at 10am the next morning, while sitting in meditation in the evening, I tell myself to remember to get up in time to not be late.
I have found meditation useful for remembering what to do in the future; it is definitely a time period when I am not distracted by lots of other input from my surroundings; a million outside stimuli are not bothering me.
To recap using meditation to increase memory: Be sure you are in a quiet location without outside noises or distractions; when and where you will not be interrupted. Sit quietly and take a minute to establish a pattern of even breathing to calm the body and mind.
Dwell on the thought or event that you wish to remember, and see as much about it as possible, including the date, day and time it happened, the people involved, the atmosphere of the day, your emotional feelings, your age.
To remember what to do in the future, use part of your meditation time to remind yourself when you need to keep an appointment or do a specific task. If I meditate in the evening I find I remember upon waking what I had told myself to do the night before.
Meditation, in its calm way, becomes an effective memory tool to remember what to do in the future, as well as bring memories to mind from the past!
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Article by Susan Helene Kramer