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You could send your MEMO to your wallet, like a normal transaction.
First create an ETH wallet in Ledger Live (just for the address) and send them to it (Avalanche C-Chain shares the same ETH address). Then connect your hardware wallet to Metamask, you will see MEMO in your balance.
Or unstake them and send your TIME to your Ledger address
Note: in Metamask, all EVM (ETH, AVAX, Fantom, Moonriver, Polygon, etc) uses ETH app to sign transactions.