How to Meditate When You Have ADHD
If you're struggling with concentration and attention issues, meditation might seem like an impossible task. However, this article will teach you that meditation can be a gradual process and not something that needs to happen all at once.
What is meditation?
A meditation session is like taking a break from the world and spending time alone with your thoughts. It can seem impossible at first, but some things can help. A technique known as "mindfulness" is often used to calm down and reduce stress levels because it helps people stay focused on the present moment. Meditation is a practice that involves sitting or standing with your eyes closed, focusing on your breathing and the sounds around you. It's different from relaxation because it usually takes more effort. There are many kinds of meditation, but they all have one thing in common: the focus on being present.
Benefits of meditation
Many people with ADHD think that they can't meditate. Some meditation techniques work better for those who don't have ADHD, but there are some things you can do to make it easier on yourself. You could try meditating while walking, doing yoga, or even cleaning the house! Meditation helps keep your mood stable, improve your memory, and make you more empathetic. Studies have found that meditation can reduce symptoms of ADHD, anxiety, depression, and chronic pain.
How to meditate when you have ADHD
We all know that many basics of mediation are to focus on the present moment and to let go of thoughts, feelings, and sensory input. This is hard enough for anyone who isn't distracted by thoughts all day long, but it is nearly impossible for people with ADHD. Here are a few tips for those struggling with ADHD and meditation:
- Create a space where you know you can be alone. You may need to clear your mind from distractions before meditating.
- Find a comfortable position to sit, either on the floor or in a chair and make sure your back is straight.
- Keep your eyes closed and focus on breathing deeply. When thoughts come up, don't fight them but be aware that they're there. Don't try to stop them or control them. Just let them pass through without judgment.
- Try using an app to guide you through a meditation session to help with staying focused.
Alternatives to meditation
Although meditation can seem like a daunting task for folks with ADHD, there are many alternatives. It may be more comfortable to practice deep breathing, or mindful walking, or to listen to upbeat music.