How to meditate with ADHD? Meditation can be beneficial for people with ADHD and help manage some of the related behaviors, according to studies. Though it may seem like you’re not doing anything while meditating, the truth is that you’re actively teaching your brain to focus and be in the moment.
If you or your child has attention deficit hyperactivity disorder (ADHD), this concept of meditation might appear daunting. Though with some guidance, anyone can learn how to meditate as a means of managing ADHD symptoms.
Here are eight tips that may make it easier to learn how to meditate effectively if you have ADHD:
1. Dedicate a specific time of day to meditation
While some people meditate in the morning to start their day off de-stressed, others find that it’s more beneficial for them to do so at night. If you’re someone who has trouble sleeping, try meditating right before bed. The most important part of meditation is finding a time that works best for YOU and making it into a consistent habit.
2. Find a comfortable position
Though there are many traditional poses for meditation, you can meditate anywhere, including in your favorite chair or lying down in bed. The most important thing is to be comfortable so that you can remain still during the meditation.
3. Wear relaxed clothing
Your comfort is essential for relaxation. If your clothing is tight, itchy, or otherwise uncomfortable, it will be harder to relax. Choose clothes that feel good on your skin and don’t constrict you.
4. Turn off your phone
Take time away from your phone and any other distractions in order to give yourself the chance for complete focus. This will help you reach a deeper level of relaxation without interruption.
5. Remember that quiet is relative
Being in a major city with lots of traffic doesn’t have to mean you can’t meditate and find inner peace. With some practice, it’s possible to focus on your breathing and tune out any exterior noise. If that proves too difficult, consider guided meditation by using a soft music playlist or an app designed for the purpose.
6. Pay attention to your breathing
Meditation allows you to focus on the present moment by using your breath as an anchor. Start by breathing in and out naturally, noticing how it makes your body feel. When you’re ready, take a deep breath in, again noticing how your body feels.
Does your tummy rise? Does your chest feel full? Hold the breath for a few seconds, then gently exhale for as long as the breath requires. Notice how your body feels as it lets go of the breath.
7. Let your mind wander
When you find your thoughts wandering during meditation, don’t get discouraged. It’s natural for the mind to think. Instead, simply acknowledge the thought and refocus your attention on your breath. Accept that it is difficult to clear your mind completely and give yourself permission to have a wandering mind.
Don’t dwell on negative self-talk or focus too much attention on specific thoughts. Simply bring your attention back to the present moment by focusing on breathing.
8. End your practice slowly
Once you’re finished meditating, whether it was for 1 minute or 30, give yourself a few moments to come back into the present. If your eyes were closed, open them and take in your surroundings. Pay attention to how your body feels and any emotions or thoughts you may be having.
✔️ Final thoughts
Meditation can be a great tool for managing ADHD symptoms. With some practice and patience, anyone can learn how to meditate even with the challenges of ADHD. The important thing is to find a practice that works best for you so that you can focus on the present moment to reduce stress and anxiety levels.
Frequently Asked Questions:
1. How often should I meditate if I have ADHD?
It is recommended that people with ADHD meditate for at least 10 minutes a day, preferably twice a day. It could be beneficial to schedule specific times in the morning and evening and use reminders or alarms to help keep you on track.
2. Are there any special techniques for meditating with ADHD?
There are various techniques you can use to make meditation easier if you have ADHD. Consider focusing on something tangible when practicing mindfulness like your breath or an object such as a candle flame or crystal stone. You can also try using guided meditation by listening to music, nature sounds, or an audio program specifically designed for ADHD. Additionally, it may be helpful to move your body in a slow, rhythmic way while meditating to help keep your focus and release any stored up energy.
3. How can I make sure my mind is clear when meditating with ADHD?
It’s important to remember that it’s normal for your mind to wander while meditating even if you don’t have ADHD. If you find your thoughts drifting, simply acknowledge them and refocus on your breath or the object you’re focusing on. Don’t dwell too much on self-talk or specific thoughts – just bring yourself back to the present moment. With practice, it will become easier to clear your mind and remain focused for longer periods.