Memory and Cognition – Bailey Gwyn

Memory & Cognition — Audia Aurora / Glass Neural (Zoomable Second Image)

Why These Methods Help

Approach	What It Trains	Cognitive Benefits
Meditation (mindfulness, focused attention)	Attentional stability, meta-awareness, stress reactivity down-shift	Better encoding and retrieval, improved working memory span, reduced distractibility
Neurofeedback (EEG/qEEG-guided)	Self-regulation of cortical rhythms (e.g., SMR/beta for focus; alpha/theta balance for calm)	Sustained attention, processing speed, executive control; supports sleep quality
Breathwork & HRV training	Autonomic balance (vagal tone), interoceptive awareness	Lower anxiety load, steadier focus under stress
Sleep/Light hygiene	Consistent circadian cues; deep/REM continuity	Stronger consolidation of new memories

Step	Practice
Pick one anchor	10 minutes/day of breath-focused meditation or a beginner neurofeedback protocol; track a single metric (focus time, recall accuracy).
Protect sleep	Fixed wake time, daylight within 60 minutes, wind-down routine (no screens ≥60 min before bed).
Layer gradually	Add HRV breathing (e.g., 4–6 breaths/min) or brief movement breaks every 60–90 minutes.
Review monthly	Adjust practice and goals; if using neurofeedback, revisit protocol with a clinician.