Meditate To Calm Adhd

How to do meditation to prevent ADHD

Meditation can be an effective way to manage the symptoms of ADHD. It is a free and accessible practice that can be done anywhere and at any time. It can help you feel calmer, improve your focus, and increase your self-awareness.

What is ADHD?

Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterised by inattention, hyperactivity, or a mix of both. People with ADHD may struggle with sitting still, paying attention, completing tasks, managing time effectively, or handling stress.

How does meditation help?

Meditation, specifically mindfulness meditation, is an active process that trains the brain to focus and be present. It teaches you to observe your thoughts and emotions without judgment and to bring your wandering mind back to the present moment. This can be particularly helpful for people with ADHD, as it strengthens the brain's ability to control attention and impulses.

Tips for meditating with ADHD

- Find a comfortable place to sit, keeping your back straight and your face forward. You can close your eyes to eliminate distractions.

- Focus on your breath. Breathe in through your nose and out through your mouth.

- When your mind wanders (which is normal!), gently bring your attention back to your breath.

- Be kind to yourself. It's okay to move or scratch an itch—meditation is about observing your thoughts and bringing your attention back, not about clearing your mind.

- Start small. Even a minute or two of meditation per day can be beneficial. You can also try walking meditation if sitting still is challenging.

- Use a meditation app for guidance and to help you build a habit.

- Find an accountability partner to meditate with, which can help you stay focused and establish a routine.

Meditate to control your attention and impulses

Meditation can be an effective way to control your attention and impulses if you have ADHD. It can be challenging for people with ADHD to meditate, but it is possible and can be made easier with the right techniques.

How Meditation Helps ADHD

Meditation is an active process that trains the brain to focus and be present. It can be a useful tool for managing ADHD symptoms, such as inattention, hyperactivity, and impulsivity. Research shows that meditation can improve focus and reduce mind-wandering. It can also help with emotional regulation and improve overall physical health and well-being.

Getting Started with Meditation

• Find a comfortable place: Sit down, keep your back straight, and your face forward. Notice any tension in your body and try to relax. You can choose to close your eyes to eliminate visual distractions.
• Keep your mind open: It is normal for your thoughts to wander during meditation. When this happens, make a note of the thought trail and then slowly bring your attention back to your breath. You can also choose a mantra to focus on, such as "breathe in" and "breathe out."
• Give yourself grace: Be kind to yourself if you need to move, stretch, or itch during your meditation session. Understand that there are no mistakes in meditation, only learning.

Tips for Meditating with ADHD

These tips can help you improve your meditation practice:

• Start slow: Set a small goal, such as meditating for three minutes per day. It can be helpful to tie meditation to an existing habit, such as brushing your teeth or working out.
• Use a meditation app: Apps like Calm and Headspace can guide you through the basics of meditation and provide additional resources.
• Find an accountability partner: Meditating with another person can help you stay focused. You can join a guided group session or meet a friend online.
• Be consistent: Building a daily meditation practice will help you manage your symptoms over time.

Remember, meditation should not replace your current medication or therapy sessions. If you want to make changes to your treatment plan, be sure to consult your physician.

Meditate to improve your emotional regulation

Meditation can be an effective way to manage your ADHD symptoms. It can help you improve your emotional regulation, increase your focus, and reduce your stress. Here are some tips to help you get started:

Find a Comfortable Position

You don't have to sit in the traditional lotus position to meditate. Find a position that is comfortable for you. You can sit in a chair, lie down, or even stand on your head if that's what works for you! The most important thing is to make sure you are relaxed and can maintain the position for the duration of your meditation practice.

Wear Comfortable Clothing

It will be hard to relax if your clothes are uncomfortable. Wear something loose and cozy that won't distract you during your meditation.

Find a Quiet Space

Find a quiet place where you can be alone and free from distractions. Turn off your phone and any other electronic devices that might interrupt your meditation.

Focus on Your Breath

Pay attention to your breath. Notice how it makes your body feel as you inhale and exhale. This will help anchor you to the present moment.

Let Your Mind Wander

It's natural for your mind to wander during meditation. When you notice your mind wandering, simply acknowledge the thought and gently bring your attention back to your breath. Don't judge yourself for your thoughts, just accept that it's natural for your mind to wander.

Be Consistent

Meditation is a practice, and it takes time to see the benefits. Dedicate a specific time of day to meditation and try to stick to it. It can be helpful to meditate at the same time every day and build it into your daily routine.

Start Small

If you're just starting out, begin with short meditation sessions. Even a few minutes a day can make a difference. As you get more comfortable, you can gradually increase the length of your sessions.

Use a Meditation App

If you're not sure where to start, there are many meditation apps available that can guide you through the process. These apps often offer a variety of techniques and resources to help you get started.

Find an Accountability Partner

Meditating with someone else can help you stay focused and motivated. Consider joining a meditation group or finding a friend to meditate with.

Remember, meditation is a skill that takes time and practice to develop. Be patient with yourself and don't worry if you don't get it right away. The most important thing is to be consistent and keep trying.

Meditate to improve your executive functioning

Meditation can be an effective way to manage your ADHD symptoms. Research shows that mindfulness meditation can help calm your mind, improve your focus, and make you more aware of your emotions, so you're less likely to act impulsively.

Executive functioning is a set of cognitive skills that allow us to plan, focus our attention, remember instructions, and juggle multiple tasks successfully. These functions include:

• Inhibitory control: The ability to control impulses and resist temptations.
• Working memory: The ability to hold and manipulate information in your mind.
• Cognitive flexibility: The ability to switch between tasks and adapt to changing demands.

Meditation can improve executive functioning by strengthening your ability to control your attention and focus. It teaches you to observe your thoughts and emotions and bring your mind back to the present moment when you get distracted. This can help you stay on task and improve your ability to plan and organise.

Tips for Meditating with ADHD:

• Find a comfortable position: You don't need to sit in the traditional crossed-legged lotus position. Find a position that is comfortable for you, whether that's sitting in a chair or lying down.
• Wear comfortable clothing: Make sure your clothing isn't too tight or itchy, as this may distract you.
• Choose a quiet location: Find a place that is free from distractions, such as alerts from electronic devices.
• Focus on your breath: Pay attention to your breathing. Notice how it makes your body feel. Deeply inhale and observe how your body expands. Then, gently exhale.
• Let your mind wander: It's natural for your mind to wander during meditation. When you notice this, simply acknowledge the thought and gently bring your attention back to your breath.
• Be kind to yourself: If you find yourself fidgeting or getting distracted, don't be hard on yourself. Meditation is a practice, and it's normal for your mind to wander. Just bring your attention back to the present moment.
• Start small: Start with just a few minutes of meditation each day and gradually increase the length of your sessions as you become more comfortable.
• Use a meditation app: Apps like Calm and Headspace can guide you through the basics of meditation and provide additional resources.
• Find an accountability partner: Meditating with another person can help you stay focused and establish a regular practice.

Meditate to reduce mind-wandering

Mind-wandering is a natural occurrence, but it can be frustrating when you're trying to meditate. The good news is that there are ways to reduce it.

Active Meditation

Active meditation is a great way to reduce mind-wandering. It involves giving your brain a task that takes up all of your attention, leaving little room for other thoughts to creep in. Here's an example:

• Pick one word that describes an emotion you want to feel more of: joy, love, happiness, peace, calm, or hope.
• Close your eyes and visualise the word in your head.
• Pick a colour that goes with the word and visualise the word in that colour.
• Fill the background with another colour.
• With your eyes closed, visualise writing the word one letter at a time.
• As you write the word, say the letters quietly to yourself.
• Write the coloured word on the coloured background over and over in your head, saying the letters quietly to yourself.
• Set a timer for 10 minutes and keep doing the exercise until the timer goes off.

Other Tips to Reduce Mind-Wandering

• Create a Comfortable Environment: Find a quiet place where you can be alone. Wear comfortable clothing and turn off your phone.
• Focus on Your Breath: Pay attention to your breathing. Notice how it makes your body feel.
• Don't Judge Your Thoughts: When you notice your mind wandering, simply acknowledge the thought and gently bring your attention back to your breath. Don't judge yourself for your thoughts.
• Be Consistent: Make meditation a regular part of your routine. You can do it first thing in the morning, during the day, or before bed. Even a few minutes a day can make a difference.
• Be Patient: It's normal for your mind to wander during meditation, especially when you're just starting out. Don't be hard on yourself. Stick with it, and you'll get better at focusing.

Meditate to improve your overall physical health and well-being

Meditation is a powerful tool for improving your overall physical health and well-being, especially if you have attention deficit hyperactivity disorder (ADHD). It is a simple, accessible, and free practice that can easily be incorporated into your daily routine.

How Meditation Helps With ADHD

Meditation has been shown to improve the mood, attention, and quality of life for adults with ADHD. It can also increase children's performance on all executive functioning tasks, such as paying attention, organizing, self-monitoring, and regulating emotions.

Meditation helps to strengthen your attention muscle, making it easier to stay on task and control your emotions in high-stress situations. It teaches you to observe your thoughts and emotions without judgment and to be more intentional with your actions.

Getting Started With Meditation

• Find a comfortable place: Sit down with your back straight and your face forward. Notice the tension in your body and relax. You can choose to close your eyes to eliminate visual distractions.
• Keep your mind open: Your thoughts will likely wander during meditation, and that's okay! Simply observe your thoughts without judgment and gently bring your attention back to your breath whenever you notice your mind wandering.
• Give yourself grace: It's normal to feel restless or fidgety during meditation, especially at first. Be kind to yourself and don't get frustrated if you need to adjust your position or scratch an itch. Remember that there are no mistakes in meditation, only learning and growth.
• Start slow: Begin with just a few minutes of meditation each day and gradually increase the duration as you become more comfortable. You can also try different types of meditation, such as walking meditation or Zen meditation, to find what works best for you.
• Use a meditation app: Apps like Calm and Headspace offer guided meditations and additional resources to support your practice.
• Add meditation to your daily to-do list: Tie meditation to an existing habit, such as brushing your teeth or working out, to help you remember and establish a routine. Set reminders and find a dedicated place to meditate if possible.
• Find an accountability partner: Meditating with another person can help you stay focused and motivated. You can join a guided group session or meditate with a friend via Zoom.

Remember, meditation is a skill that improves with practice. Be patient with yourself and don't worry if you don't "clear your mind" right away. The benefits of meditation will unfold over time as you continue to cultivate a consistent practice.

Frequently asked questions