Imagine realizing that your memory isn’t up to snuff. You might find it hard to remember a new person you just met or the title of a movie you just saw. These early memory lapses could signal the first stages of cognitive issues, including Alzheimer’s, so it’s important to address them promptly. One way to rejuvenate a weakening memory is through just 12 minutes of focused meditation each day, as revealed by a study from West Virginia University.
Memory decline – the first stage
Scientists have identified the earliest stage of memory issues, termed subjective cognitive impairment. At this stage, you might notice a difference in your memory, but others around you may not. If you do visit your doctor, they may not be able to detect any issues, as subjective cognitive impairment can’t be identified through standard examinations.
However, early memory lapses shouldn’t be ignored. Instead, try to be proactive in improving cognitive health to prevent your memory from deteriorating further.
Meditation, music, and memory
In a recent study by West Virginia University, researchers enrolled 60 older adults who exhibited signs of subjective cognitive impairment. The subjects were separated into two groups. The first group was instructed to dedicate 12 minutes each day to meditation, while the other group spent the same amount of time listening to music.
After three months, the meditation group displayed noticeable improvement in subjective memory function (how well they remembered things internally) and objective cognitive performance (as measured by memory and thinking skills). Further improvements were also noted in sleep, mood, stress, well-being, and quality of life.
Surprisingly, the music group also showed improvements in all of these areas, albeit less dramatically than the meditation group. Nevertheless, this means that if you’re not interested in meditating, you can still try listening to music regularly to help improve your memory. Furthermore, three months after the study ended, both groups maintained these improvements, indicating that daily meditation or music listening has a long-lasting positive effect on memory.
How to start a daily meditation practice
If you want to establish a daily meditation practice, Kirtan Kriya meditation is an effective method. Originating in India, this chanting-based technique is simple to perform while sitting up straight.
Chant the mantra, “Saa Taa Naa Maa,” which represents the cycle of life, at various volumes. Add specific finger movements in time with your chant. By practicing this routine for 12 minutes every day, you can regain power over your memory and potentially prevent more severe cognitive decline in the future.
Memory problems don’t have to be a normal part of aging. Simple practices, such as daily meditation or music listening, can have lasting positive effects on your cognitive health. So whether you lean towards chanting mantras or listening to your favorite tunes, dedicating just 12 minutes out of your day can keep your mind sharp for the long run.
