Meditation for ADHD

[Star1233]

Hi to everyone,

When having adhd, and already problem with attention, how to meditate or what is the best meditation is for people with adhd, when it is annoying when ones attention driffs off constantly, and problem with overthinking?

Thank you,

[LisethHIS]

Hi, Star1233,

Here’s an article on how to get started with meditation and some tips on how it can help you. chadd.org/adhd-news/adhd-ne... Here's a podcast if you would like to listen to it. podcasts.chadd.org/?s=medit...

Let me know if you need anything else.

Best,

Liseth

Health Information Specialist

CHADD's National Resource Center on ADHD

chadd.org

[adhdprocrastinator]

I was totally in the same boat. Couldn't sit still thinking about nothing for 10 minutes. The Headspace app has a 3 minute mini meditation that was super helpful for me, then I went up to 5 minutes, and then 10, and now I've even done 20 without having to pause it! Now I use the Oak app because it's free and it's fine but the shortest meditation is 10 minutes.

I would definitely recommend a guided meditation because the voice will bring you back. It's expected that your attention will drift off, especially at first, so be nice to yourself and gently bring yourself back over and over again if necessary.

It gets easier over time and I really did notice a difference in my attention and stress levels when I was meditating regularly. Thanks for this reminder to get back into it!

[Ruthi]

I use Headspace, but other guided meditations might work as well. They have a free trial offer.

I used to fret about the fact that I NEVER fully empty my mind! But it still helps and if I meditate in the morning I sleep better that night. I generally count my breaths, and when I realise my mind has wandered I forgive myself and go back to it. There are days when even that isn’t possible but I just try the next day.

I also find the Headspace sleepcasts incredibly helpful and comforting but I only share my bed with the dogs!

[Figitandhum]

I have found that using my hyper active thoughts to meditate works. Active visualization has been the way in for me. Calming down my body with a sweep through it first to relax, then going to my beach and going underwater to my own island down there allows me to let go of thoughts and have things just happen. My mind is still 'busy' but it is free to be calm and make up things that help in therapy and life without my conscious control. It is wonderful and I've learned a lot about myself. A therapist suggested this and called it a guided meditation.

[maribux]

I practise Maharishi transcendental meditation since 10 years. And it goes all well. You think at a mantra but even if you have your thought no problem. If you follow the instruction you go in a deep state which is not inactivity but an active state of nirvana and well being. You should practise twice a day for 20 minutes and really is not doing nothing or not thinking. Your mind goes void even if you do not want it ! You do not need to focus on something, you only repeat the sound of the mantra. tm.org/homepage-1?va-red=MT...

[Star1233 in reply to maribux]

Thank you,

What did you experience after doing this type of meditation after many years? Thank tou

[maribux in reply to Star1233]

I've got more peace when troubles are coming, more focus on what I want to do, more creativity, in some cases (as when I was in a difficult mountain path) the ability to solve the problem. Many people say they changed positively their relationships, but this is not my case. But anyway I pass more over when people is not nice. When you meditate you do not have to focus on something, you only repeat a sound which have no sense. And this brings your mind to go in a void state. But you do not have the impression staying still but instead to be active and this help us Adhd.

Transcendental meditation promote coherent brain functioning and improve blood flow in the brain. There are a lot of scientific papers on that. Is not for free, you have to pay the teacher, but he will available for an help for all the life, and if you change country you can ask to another in your new location.

[Star1233 in reply to maribux]

Thank you for your kindness i checked it out and talked to some others who also believe the price is very high, at least for some people, tm looks very good but the price not.

[LittleOl-Lady in reply to Star1233]

Apps like Insight Timer are FREE and you can put in the search word: ADHD

[Shetalksalot]

Dual focus meditation is wonderful for those of us with ADHD. It gives our mind something to do during the meditation while helping guide us into relaxed focus.

[Star1233 in reply to Shetalksalot]

Thank you

What do you mean by dual meditation? What shall i do?

Tanx

[maribux]

I can add this interesting link tm.org/blog/adhd-benefits

[RoseNylund2]

hiya! Here’s what’s been working for me.

Rootd app has a 1 minute breathing exercise that I do two of first after journaling. Then, I’ll do a 5-10 minute visualization exercise, you can pick out favorites. What also helps is having a nice mat or blanket and a special spot to go to anytime (I use the foot of my bed on the floor and a linen cloth). I have some incense I burn while I meditate and if I get distracted I do some stretching and focus on my breathing or muscle movement. Let is to make it low pressure, it doesn’t have to be perfect

[Mamamichl]

there re musics that have sound go back and forth. I forget the name, but that helps with attention. Also, I usually don’t do well with regular meditations so I do walking meditations.

[BookRebel]

I found that yoga worked much better for me, and other moving meditation things like walking. Most of the research shows meditative movement has a similar effect to still meditation. I can do guided meditations, but I really struggle with staying physically still to do them! I need to be moving.

[LittleOl-Lady]

Jeff Warren has a great little series just for us folk on the Calm app. calm.com/program/Hj995mDFAV

[sewingFanatic]

I started with guided meditations which include relaxing sounds and a narrator to tell you what to do and think about. After i got used to guided meditation then I slowly incorporated non-guided meditation that just plays relaxing sounds.

[roarcandy]

Mindfulness guided mediation using UCLA's free mindfulness app has been really helpful. You can access a bunch of meditations for free lead by experiences teachers. (My favorite are the ones by UCLA Mindful's Director, Diana Winston.) They have them free on YouTube too.

uclahealth.org/uclamindful/...

youtube.com/playlist?list=P...

I started with the basic breathing mediation (it's a good intro because its only 5 mins). After doing it for some sessions and when I eventually felt like it was getting stale, I moved onto another longer one. Then when that when got stale, I moved onto another one, etc. I've gotten to the point where I pick the meditation I'm in the mood for. But if the choice is ever overwhelming, I pick the basic breathing one. Eventually, I build up to the 20 min complete one, and then doing UCLA's Mindfuless drop-in zoom sessions occasionally.

uclahealth.org/uclamindful/...

It's really enlightening to learn from mindfuless that meditating isn't about clearing your mind. Wandering thoughts are natural. There's nothing wrong with that. It gave me the power to observe my thoughts and connect with the physical sensations of my body. Mindfulness also helped me become aware of thought patterns and how my brain works. Slowing down. Being patient.

Figuring out what meditation practice works for you might take time and patience. Be kind to yourself! Happy to share more my experiences too if helpful.

[Choya526 in reply to roarcandy]

Mindfulness type of work is the best way to calm my mind. I don't like sitting there not doing anything, so I go to the chores, or hobbies, or activities that require that I zone in to what I'm doing, and zone out to distractions. This is a daily endeavor. Nothing is easy with adhd, but if you are focused on something you like or feel is productive you will get a break from the awful nagging restlessness of adhd. If I choose something I like, I first try to get ahead of distractions by making sure I have x amount of time and won't be interrupted. Every day, and I've dealt with this for 6 decades, never gets easy. When I have to do something, it never ever just happens, I have to spend some time organizing the day in my mind, moment by moment sometimes, and just take that first step to get focused. This usually works. Having adhd is like fighting an invisible enemy. It's next to impossible to find support when other normo people can't understand why you have so much trouble. By appearance, you seem normo, (because you develop a practice at that, to appear like everyone else). For me, it's emotionally painful every single day. Meds take the edge off for a little while, but meditative activities (whatever kind that floats your boat) make for a good day. My brain has to organize everything ahead of time so I can get there. Meditation helps with this.

[Star1233 in reply to Choya526]

Thank tou, why adhd is like an invisible enemy? Can you explain more, thank you.

[Choya526]

My personal experience with controlling my behavior and impulses has been a long continuous road. I hate to be a downer, but having adhd means that you will NEVER blend in well with the normo population. You will never stop fighting to be yourself. It will never go away. The best thing I have found is to recognize my self for what it is, accept it, and use my particular traits to my advantage. I do not believe this is a disorder, or mental illness necessarily. We have particular traits, some of which can outshine normo people. When I first tried meditation, I gave up over & over. What is this sitting there eyes closed, no thoughts?, ... I'm thinking waste of time, my body vibrates and wants to get going.. If I can remember to meditate before I actually "wake up" in the morning, I find that I will be less at risk for behavior that will get me into trouble. Yes, this silly practice does work, but you have to keep at it... and it's no miracle cure, it just helps. Medication is hit or miss, and believe me I've been through the gamut of medications. On a good day, Vyvanse helps a lot, but you need to focus your mind... which takes work and a lot of pushing yourself. When I was young, people used to just take charge and direct me to a focus. I got tired of being directed, but in truth I always felt having a "keeper" so to speak helped. If someone who loved me was there to tell me what to do, I was ok. Trouble is people look at you like you're stupid and can't see your super-traits. As an adult with no person around to help....like many adhd people we end up alone.. I look for support online, and through professionals like MedCircle. They help you see your supertraits and don't judge. MedCircle can be found on youtube.

[Choya526]

I used to think that meditation was something mysterious. Actually, it's making yourself be still, allowing whatever thoughts to drift in and practice letting thoughts drift out. Sit there for as long as you can. Usually 5 minutes is enough. It gets easier with practice and when I find myself consumed by restlessness, I stop where ever and what ever I'm doing, find a safe spot, close my eyes and meditate. Just shutting down your mind is the goal, slowing it, quieting it. When you are done, you can get back to work. I don't enjoy the "belly breathing" technique, I find it can cause anxiety in me, yet therapists are attached to this method like it's gold. Whatever works for you is what you need to do.

Also, I have decided to use whatever medication I need at the moment. I don't follow therapist orders all the time. I know what works and what doesn't. Since there is no changing the fact that you are an adhd person, you need to identify your proclivities and find a lifestyle that blends with who you are. Exercise, meditation, mindfulness, more nutritious food, meds if needed and planning will help but you will always have to monitor yourself -and God bless you if you can keep friends and family in your life.