How to Meditate Effectively with ADHD
ADHD can be difficult to live with. Racing thoughts. Boundless energy. So many interests and so little time. It can be frustrating. People with ADHD tend to have trouble controlling their natural impulses, so they seek out excitement, stress, anything that pumps adrenaline. Risk-taking behavior is common. In a society that frowns upon unique, eclectic behavior, it's easy to label children and young adults and force them to dull their senses with damaging pharmaceutical medication. There is a better way.
Thanks to mass awakening and scientific study, the wonders of meditation are starting to become widely recognized.
Meditation? How can that help?
Most people with ADHD tend to shy away from the idea of sitting in silence for more than a minute to calm their mind. And why not? The constant chatter is enough to scare anyone away. But, it is possible, and it can be done. The good news is that meditation is impossible to fail at - even if you only manage to focus for thirty seconds, you will learn about yourself and feel a sense of accomplishment for attempting.
A great method for beginners learning to meditate is using their phone to help. There are plenty apps that will assist with mindfulness, chakra building, and calming. All these methods will benefit someone with ADHD.
Mindfulness meditation teaches you to focus on the moment. Nothing else matters. It can be done anytime of day, whether you're sitting, standing in line, walking, or writing. In fact, journaling is an excellent way to practice mindfulness meditation. People with ADHD often have spurious thoughts that flow better when expressed in art. Writing, drawing, painting, or dancing are all acts of expression that engulf you in the moment - mindfulness meditation. Focus on your feelings, let your thoughts flow. When you're done, you'll feel an elation like you've never felt.
There are many ways you can calm yourself through meditation. When you're feeling stressed out, overwhelmed, or anxious, it pays to take a step back, and just breathe. Breathing is a major part of any meditation. By relaxing and focusing on nothing but your breathing - in for 3 counts, out for 3 counts, pause for a beat in-between - you are consciously clearing your subconscious. Start off slow. Thirty seconds at a time. Find your own comfort zone - remember, this is your practice. With time, you will feel your thoughts flow smoother; your focus will grow stronger. Alternatively, you can recite a poem or mantra to yourself - something that inspires you, or makes you happy. Recitation is an easy way to focus the mind and center your thoughts.
Be Patient with Yourself
Meditation can be a very rewarding practice, especially for those struggling with ADHD. When embarking on your journey, it's important you remember, above all, to be patient with yourself. If you feel like you're doing it wrong, or nothing is happening, give yourself a break. Meditation is a time to reflect, make yourself feel good, and relax. Try listening to some music. Instrumentals are a great tool for meditation. They stimulate parts of your brain that help others rest. If you set aside a specific time each day, time for yourself, ADHD will be no problem.