ADHD and Mindfulness Meditation Practice

Mindfulness is about living intentionally in the here and now, fully engaging with the present moment. For adults with Attention-Deficit/Hyperactivity Disorder (ADHD), maintaining this focus can be challenging. ADHD often disrupts the brain’s ability to regulate attention, causing it to shift rapidly between different stimuli or thoughts. This constant mental activity can make it difficult to stay present and focused on one task.

However, this is where meditation can be particularly beneficial. A daily meditation practice trains the brain to better manage these distractions, helping to improve attention regulation over time. By consistently returning to the present moment during meditation, you’re teaching your brain to do the same in everyday life, which can lead to improved focus, reduced impulsivity, and a greater sense of calm.

WHAT IS MEDITATION

Meditation is an ancient practice used to train attention and awareness, aiming to achieve a mentally clear and emotionally calm state. Originating thousands of years ago, it has roots in Hinduism, Buddhism, and Taoism. Initially part of spiritual and religious traditions, meditation today is widely practiced for its benefits in reducing stress, enhancing concentration, and improving well-being. Techniques often involve sitting quietly, deep breathing, and focused attention to cultivate inner peace and balance.

HOW TO IMPLEMENT A MEDIATION PRACTICE

The following meditation practice can be 5 minutes or longer.  Try to practice every day at the same time.  It is easier if it is part of your daily routine.  Start out small and see where it goes. 

1. Find a Quiet Space: Choose a place where you won’t be disturbed.  If you are distracted by noise, try putting in ear buds/headphones with calming music with no words.  For example, Yoga or meditation music.

2. Get Comfortable: Sit or lie down in a comfortable position with your back straight.

3. Set a Time Limit: Start with just 5-10 minutes, gradually increasing as you get more comfortable.

4. Focus on Your Breath: Close your eyes and concentrate on your breathing, feeling each inhale and exhale.  Focus on the sensations you are experiencing.  Breathe deeply and slowly.  Notice how it feels in your body coming in and out.

5. Be Present: It is normal for our minds to wander.  You may not realize it at first and that is perfectly fine.  The purpose of this exercise is to learn to refocus when this happens.  Gently bring your mind back to your breath.  (Suggestion: say the words “in… and… out” in sync with your breathing.)

6. End Slowly: When your time is up, open your eyes slowly and take a moment to notice how you feel.  Look around the room and name 3 items, 3 colors, and 3 sounds or smells.

Remember, meditation is a skill that improves with practice, so be patient with yourself as you build this habit.