Does anyone have any practical tips for mindfulness meditation? I.e., tips they've used, that have worked for them. My mind is extremely active, and I just can't quieten it down. There are a lot of resources out there, which tell you things like "More than a third of adults with ADHD use this practice, and about 40% give it high ratings" (makes you wonder about that other 60%).
Here's my problem... ADDitude has a step by step guide, which says...
".... When you notice your attention drifting toward that thought salad, gently disengage your attention and bring your mind back to your focus."
My thoughts don't drift towards a thought salad, they are a thought salad! I have also heard the analogy that you're thoughts are like cars on the road, and you're an observer on the side of the road; they come and go, while you remain disengaged. In that analogy, my thoughts are more like cars on a freight train - loud and with no gaps inbetween. I sit down to meditate, and the lyrics to a song, or Star Trek lore, or David Bowie's discography (ordered by release date) starts cycling through my head.
That step about observing and dismissing your thoughts seems to be the crux of mindfulness meditation. i.e. you don't get the benefits without it. Not only that, but I am trying for focused meditation, using techniques like reparenting to address childhood trauma. And I literally just cannot get started. Since there's no wrong way to meditate, I have persisted with meditation - been at it almost a year, but I am just not seeing the benefits. I've tried walking meditation, same result.
I noticed that when I am medicated, my thoughts are quieter. That song stuck in my head has the volume turned way down. But that's with me borrowing my wife's ritalin. They won't give me my own, yet. So, this might all be easier with medication, but I don't want to wait. I have been fighting for a diagnosis for years.