Meditation Tips for ADHD
Living with ADHD often feels like having a swarm of bees in your head, constantly buzzing and dipping in and out from one thing to another like a bee seeking pollen and coming back to the hive. For some, it’s all about chasing the adrenaline rush: risky sports or getting involved in dramas and other stresses. But what if I told you that you can channel this energy in a way that calms your mind and body? Yep, I’m talking about meditation tips for ADHD.
Before you roll your eyes and scroll away, hear me out. Meditation doesn’t mean sitting cross-legged on a mountaintop or chanting mantra until your brain turns to mush (Although there’s nothing wrong with either of these). You don’t even have to sit still! In fact, if sitting still is your version of torture, I have good news for you. Let’s break down some common misconceptions and practical meditation tips for ADHD on how to meditate when you have an ADHD brain.
Forget the Lotus Position (I’ve never been able to do it and never will)
For many of us with ADHD, the thought of sitting quietly is laughable at best. But here’s the secret: meditation is not about being still or having no thoughts. It’s about finding focus and calm in your own way, whatever that looks like. Maybe you’re more comfortable lying down, walking, or even standing on your head. Whatever works for you is the right way to meditate. There are no meditation police to come tell you you’re doing it wrong. The only rule is to do what helps you feel centered. These meditation tips for ADHD will help guide you through the process.
Embrace the Monkey Mind (it’s a source of creativity after all)
A lot of people think that a busy brain means you’re failing at meditation. This couldn’t be further from the truth. In fact, everyone has some level of “monkey chatter” going on up there. The key is not to silence it, but to acknowledge it without getting caught up in it. Think of your thoughts as clouds passing by. You don’t need to chase them or get lost in them. Just observe them and let them go. Remember: meditation tips for ADHD are a practice. It’s not about achieving perfection but about learning and growing from the experience.
Why Meditation Matters for ADHD
For those of us with ADHD, stress can be a double-edged sword. We crave the buzz it gives us, but it can also wreck our bodies and minds. Adrenaline might give us that short burst of focus, but it’s not sustainable. It’s like running on a treadmill set to “emergency mode” all the time—eventually, you’re going to crash. That’s why meditation tips for ADHD are essential.
Meditation helps break this cycle by offering a way to slow down and reset. It’s a way to step off the treadmill and catch your breath. And the benefits are huge: lower stress, better focus, and a clearer mind. So how do you get started? Here’s a roadmap of meditation tips for ADHD:
Step-by-Step Meditation Tips for the ADHD Brain
Ditch the Expectations: Start with the mantra: “There’s no wrong way to meditate.” Don’t stress about doing it “right.” Your goal is to practice and see what works for you.
Find Comfort: Get as comfortable as possible. If you’re tired and fall asleep—great! You probably needed it. Many who come to yoga nidra fall asleep, but practice makes perfect. Remember these meditation tips for ADHD are about finding your own way.
Create Your Space: Whether it’s a cozy corner, a special chair, or even a particular hat you wear, create a mental space that signals to your brain it’s time to meditate. Sensory cues can help transition you from go-go-go mode to a more relaxed state. Use all your senses to support your practice—burn incense or a candle, for example. These meditation tips for ADHD will help you create a conducive environment.
Find Your Focus: Meditation isn’t about emptying your mind; it’s about focusing it. This can be your breath, a word, or even a candle flame. Experiment to find what helps you stay present. Meditation tips for ADHD will help you stay grounded.
Breathe: Start with slow, even breaths. You might be buzzing with energy at first, but that’s okay. As you continue to breathe, you’ll naturally start to calm down. A longer outbreath calms the nervous system naturally.
Give Yourself Time to Wind Down: If you’re revved up, jumping straight into meditation can feel impossible. Be compassionate towards your own experience.
Move If You Need To: If sitting still feels like torture, try a moving meditation. Walking, stretching, or even rhythmic activities like knitting can be meditative. The goal is to find a repetitive, calming activity that keeps your body engaged and your mind relaxed. I find having something to fiddle with by keeping my hands busy helps my mind settle.
Embrace the Chaos: Thoughts will intrude. That’s okay! When you notice your mind wandering, gently guide it back to your focus. This redirection is the essence of meditation, and yes, you’ll do it a lot. It’s not a sign of failure; it’s part of the process. Doesn’t matter if you have to bring yourself baka thousand times , its the bringing back that matters.
Start Small: Begin with just five minutes a day. As it becomes more comfortable, you can gradually increase the time. Meditation is like building a muscle; the more you practice, the stronger it gets.
Create a Routine—But Don’t Stress About It: Building a habit can be tough for anyone, especially those of us with ADHD. Try to incorporate meditation into your day in a way that feels natural. It’s okay if you miss a day or even a week. Just get back to it when you can.
Make It Yours: Don’t let anyone tell you how your meditation practice should look. It’s a deeply personal journey, and what works for someone else might not work for you. Be open to experimenting and finding your own rhythm.
Final Thoughts: Keep Going
Meditation is not a quick fix; it’s a long-term strategy for calming the ADHD brain. It’s like training a puppy—you’ll have to repeat yourself a lot, but eventually, things start to click. And the rewards are worth it. A quieter mind, better focus, and a sense of peace are just some of the benefits waiting for you on the other side.
So, take it one breath at a time. Be patient with yourself. And remember, there’s no wrong way to meditate. Happy meditating!
Meditation is always easier (I find ) when doing it with other people. Works on the theory of body doubling.
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