How to Use Positive Memories to Soothe Stress, Anxiety, and Discomfort

Have you ever experienced a moment so beautiful and peaceful that it stayed with you long after it passed? What if you could tap into that memory to bring yourself comfort and ease during difficult times? This practice, called Positive Memory Mindfulness, is a simple yet powerful way to engage your mind and body in healing through recall and presence.

My Personal Experience with Positive Memory Mindfulness

During the early stages of pregnancy, I suffered from intense nausea and vomiting, especially in the evenings. One of the things that helped me manage these waves of discomfort was a memory of an all-day walk along a cliffside trail bursting with blooming poppies. The ocean stretched out before me, vast and soothing, the salty breeze brushing my skin.

To deepen my connection to this memory, I paired it with a particular piece of music. Each evening, when the nausea was at its worst, I would sit, play the music, and mentally take this walk again—engaging all my senses to immerse myself in the experience. Over time, this practice became a balm for my discomfort. Even now, years later, whenever I hear that music, my body and mind instantly transport back to that peaceful walk, filling me with a deep sense of calm.

How to Practice Positive Memory Mindfulness

This practice is simple, flexible, and can be done anytime you need to reconnect with a sense of ease, strength, or support. Here’s how you can try it for yourself:

1. Choose a Memory

Pick an event or experience that reminds you of your true self, fills you with joy, or brings a sense of accomplishment. It could be a moment when you felt proud, deeply connected, or fully at peace. Alternatively, you can recall someone or something that has supported you—a beloved teacher, a cherished book, or a special place.

2. Engage Your Senses

Find a quiet place to sit or lie down. Close your eyes and bring the memory to life using all your senses:

What do you see? Colors, shapes, movement?
What do you hear? Sounds, voices, or even a particular piece of music?
What do you feel? Warmth, a gentle breeze, the texture of the ground beneath you?
What do you smell? Flowers, ocean air, fresh earth?
What do you taste? Perhaps a favorite food or the crisp air of a particular season?

3. Tune into Your Body

As you visualize, take a moment to scan your body. Imagine that you are receiving a wellness massage, floating in water, or sitting in a comfortable chair outdoors. Notice any sensations—tingling, warmth, relaxation, or even emotional responses. Gently place a hand on any part of your body where you feel these sensations.

4. Acknowledge and Affirm

If words or phrases come to mind, acknowledge them. You might hear something like:

“I am strong.”
“I am safe.”
“I am capable.” You can even thank your body for communicating with you: “Thank you for giving me information. I am listening now.”

5. Stay as Long as It Feels Good

If this practice feels pleasant, stay with it for thirty seconds to a minute—or longer if you wish. Know that you can return to this memory whenever you need it.

The Lasting Impact

Over time, this practice can become a reliable source of comfort. Just as my memory of the cliffside walk still brings me peace, you may find that engaging with your positive memories repeatedly strengthens their ability to soothe you in difficult moments. Whether you're facing stress, illness, or simply a long day, your mind and body hold a wellspring of peace—ready to be revisited at any time.

Give this practice a try, and see where your memories take you.