By Jacqui Delgado, MS, CCC-SLP
Can meditation improve attention, memory, and cognition? This is a question I have asked myself several times through many years of working with patients during their cognitive therapy sessions.
What if I suggest a daily meditation practice that I have benefited from extensively?
As a medical speech-language pathologist, I have witnessed firsthand the incredible complexity of the human mind. Consistently, I find myself in awe. Our mind is the control center for everything we think, do, and feel, and it is constantly changing and evolving. However, just like any other part of our body, our minds can be trained and improved with regular exercise and practice.
One powerful tool for enhancing the functioning of the mind is meditation. Meditation is a technique that involves focusing your attention on a specific activity, for example, on breath, an object, such as a candle, or a thought, like a mantra. The idea is to train your mind to be more aware, present, and calm. Through regular meditation practice, you can improve your attention span and memory, among other cognitive abilities.
One study in Boston found that ongoing meditation strengthened the cerebral cortex of its participant's brains. The cortex manages our mental functions, such as learning, concentration, and memory. Regular meditation increases blood flow to the brain, which leads to a more robust network of blood vessels in the cerebral cortex, which reinforces our ability for memory capacity. Another study by a reputable cognition journal indicated that meditating for 20 minutes a day boosts memory and concentration.
How the Mind Functions
The mind is made up of various unified parts that work together to control our thoughts, emotions, and actions. These are some of the key aspects of the mind:
Attention: The ability to focus on a specific task or object while ignoring distractions.
Working Memory: The ability to hold information in your mind for a short period of time while performing a task.
Long-term Memory: The ability to store and retrieve information over an extended period of time.
Executive Functions: The ability to plan, organize, and execute complex tasks.
These different parts of the mind work together to allow us to perform various cognitive tasks. However, when these functions are impaired, it can lead to difficulties with attention, memory, and other cognitive processes.
How Meditation Improves The Mind and Body
Meditation has numerous benefits for the mind and body, including improving attention span and memory. Here are some of the ways that meditation can enhance these cognitive functions:
Increases Grey Matter: Studies have found that regular meditation can increase the amount of grey matter (that enables people to control movement, memory, and emotions) in the brain, particularly in areas related to attention and memory.
Improves Focus: Meditation trains your attention to stay focused on a specific object or task, which can improve your ability to concentrate and ignore distractions.
Boosts Working Memory: Meditation has proven to increase the capacity of working memory, allowing you to hold more information in your mind while performing a task.
Enhances Long-term Memory: Regular meditation can also improve long-term memory by increasing the amount of information retained and retrieved from memory.
Reduces Stress: Stress can impact cognitive function, including attention and memory. Meditation is a powerful stress-reduction tool that can improve overall cognitive function.
Here are some examples of those that can benefit from meditation for improved attention span, memory, and cognition:
An older adult who practices meditation may experience improvements in memory and executive function, reducing the risk of cognitive decline.
A person recovering from a stroke may use meditation as a tool to improve their attention and memory during rehabilitation.
A person with ADHD may find that meditation helps them stay focused and attentive throughout the day.
A student who regularly meditates may find it easier to concentrate and remember important information while studying for an exam.
There are several types of meditation that you can engage in, such as mindfulness meditation, Vipassana, and walking meditation, to name a few. Mindfulness meditation is the practice of being present in the moment without judgment, returning to breath when thoughts arrive. Vipassana requires one to pay attention to the body and sensations in the body, giving the mind a job to attend to keep it from being distracted by thoughts. Walking meditation focuses on awareness of our body and physical sensations as we move. Our eyes and mind are open and are rooted in the present moment. However, studies reveal that mindfulness meditation has had the most significant benefits for improved attention and memory.
Keep it simple
If you want to get started, keep it simple. Start with a guided meditation for 5 minutes from a meditation app such as Insight Timer, Calm, Unplug, BUDDHIFI, Ten Percent Happier Meditation, or YouTube Guided Meditations. Increase your minutes from there to 20-30 minutes a day. Consider having a beginner's mind, stay open, be gentle with yourself during this process, and remember that this is a practice that takes practice.
As an experienced meditator, I can say with confidence that with regular practice, meditation can help enhance the functioning of your mind. Additionally, it will allow you to perform better in various cognitive tasks. Whether you are an older adult, someone struggling with cognitive impairment, or a student, meditation can be an effective tool for improving your cognitive abilities, overall wellness, and quality of life.