Exercises for memory

Room in your head
Create a room in your mindset. Decorate it as you like. Your eyes are windows. Make sure there is a comfortable chair in the room. Whenever you feel that thoughts are taking you out of the present moment and wandering, imagine that you are returning to the room in your head and sitting in your chair.

Consciously listen
From time to time, stop for a minute and just listen. You can choose the music that you like and try to understand it. Do not think about music, just listen.

Alternatively, you can listen to the noise of the environment. Once again, do not think about the noise that you hear. Just let yourself easily absorb the experience.

Notice three things
You can use this strategy to give more importance to your daily business. For example, if you go from the subway station to the office every weekday, start regularly to notice three new things in the surrounding environment. This will allow you to focus on the walk, instead of thinking about something that happened the day before, or worrying about what will happen.

Pay attention to the internal state
From time to time, ask yourself: "How do I do this?" Pay attention to any emotions that you feel, and just give them a name. For example:

I'm a little upset.
I experience stress.
I'm starting to get annoyed.
Do not hold onto emotions. Just let them swim through your awareness.