If you’ve been diagnosed with ADHD, you may feel like practicing meditation is impossible, but we’re here to tell you that it’s not. Start today!
Topics covered:
- The benefits of meditation for ADHD
- Best types of meditation for ADHD
- Tips for meditating with ADHD
- Alleviate ADHD symptoms with The Art of Living
Millions of children in the United States have been diagnosed with attention deficit hyperactivity disorder, but did you know that ADHD also affects up to 8 million adults nationwide? Often, ADHD goes undetected in children, and if they don’t grow out of it, it can eventually lead to difficulties at work or in daily life. Core symptoms include impulsivity, inability to follow directions, concentrate, finish assignments, stay on task, and be organized.
If you’ve been diagnosed with ADHD, you have likely been provided with a treatment plan that can help you manage your symptoms. While your doctor may recommend ADHD medication and cognitive behavioral therapy, an increasingly popular option is the mindfulness prescription for adult ADHD.
Although it may seem counterintuitive, meditation is a beneficial practice for individuals with ADHD and can even help adults manage their symptoms and experience better mental health. In this article, we’ll review some of the benefits of meditation for ADHD, help you find the best practice, and provide you with some tips to make meditation a success.
The benefits of meditation for ADHD
Just as exercise can strengthen weak muscles, meditation can improve your ability to focus. Consider some of the top benefits of meditation for managing ADHD below.
Improved focus
Over time, those who meditate become more mindful, meaning they can keep their attention on the present moment. For this reason, mindfulness-based interventions are often recommended for ADHD patients. But, did you know that meditation can thicken your prefrontal cortex? This part of your brain helps regulate impulse control, planning, and focus. Studies show that these changes happen with increased meditation experience and are long-lasting.
While it’s not a complete cure for ADHD, meditation can reduce periods of inattention, help you control overthinking, and have more self-control. Being more aware of your emotions also makes impulse control easier.
Raises dopamine
The underlying causes of ADHD are most likely linked to low levels of dopamine in the brain. This chemical helps regulate emotions and even moves us to take actions that we believe lead to specific rewards, such as pleasure. Many ADHD patients are treated for ADHD with psychiatry medications that raise dopamine levels, which makes it easier to focus.
Meditation has been shown to raise dopamine levels naturally by up to 65%, which helps prevent emotion dysregulation and improves other symptoms of ADHD, such as a lack of focus.
Reduces depression symptoms and anxiety
Depression and ADHD can go hand in hand, but the good news is that meditation practices can simultaneously ease the symptoms of both these conditions. One John-Hopkins researcher made this comment regarding a study on meditation for depression: “meditation appeared to provide as much relief from some anxiety and depression symptoms as what other studies have found from antidepressants”.
These reasons are convincing enough to include a meditation practice in your ADHD treatment plan.
Best types of meditation for ADHD
With all the different types of meditation to choose from, you may not know where to start. Deep breathing meditations, guided meditations, walking meditations, and mindfulness practices are all popular on the internet and lead to potential benefits. Instead of trying to do them all, find one you enjoy that is scientifically backed and stick with it.
Here are a few types of meditation practices we recommend for individuals with ADHD.
SKY Breath Meditation
SKY uses cyclical breathing patterns to relax your body and mind. Research shows that it’s effective for anxiety, depression, and stress reduction. This meditation technique also improves emotional regulation, focus, and self-esteem, while decreasing impulsivity. All of these benefits come from unleashing the power of your breath!
Sri Sri Yoga
If you want a holistic practice that incorporates meditation, breathing techniques, and physical postures, Sri Sri Yoga is just what you need! Since yoga involves movement, you may find it more suitable to your needs, especially if you don’t like sitting still. Thankfully, you don’t have to be stationary to benefit from Sri Sri Yoga, and you’ll experience improved focus, decision-making, and inner peace.
Guided meditations
Guided meditations are another option for individuals with ADHD. All you need is a meditation app to get started, and, after choosing a video, you can follow the gentle instructions provided.
Tips for meditating with ADHD
As you practice meditation, you’ll train your mind, making it easier to meditate over time. Still, meditating can be a real challenge when your mind seems to always be racing. Here are some tips to make it more manageable!
Eliminate distractions
First things first, you’ll want to get rid of anything that will potentially distract you during your meditation. That means turning off your phone or putting it away in a desk drawer or in the other room. Try to shut out any noise, and if that’s not possible, consider wearing earplugs so you can concentrate.
If you’re easily distracted, it may be best to find a space in your home with very limited distractions. For example, you may choose to sit on the floor in a corner of the room that is far from any windows so nothing outside catches your attention. If you live with family members, roommates, or pets, you may close your door so they don’t disrupt you.
Welcome wandering thoughts
If you’re someone whose mind wanders often, you may feel like your daydreaming is an obstacle to mediation. Instead of seeing it that way and giving up, accept that your thoughts will wander during your practice. There’s no need to get frustrated! When it happens, acknowledge your thoughts, let them pass, and refocus.
Create a routine
It’s easier to practice meditation when you have a routine since your brain knows what to expect. Plus, when you find a time that is free of distractions and suits your schedule, you’re much more likely to stick to your meditation sessions.
Many people like to practice meditation in the morning before everyone else in their house wakes up. Others like to wait until the evening so they can clear away the stress of the day and unwind before bed. No matter what time of the day you choose, make sure you establish a regular routine. These meditation tips for beginners can help!
Get comfortable
We mentioned that the spot you choose should be free of distractions, but make sure it’s comfortable too! If you are uncomfortable during your meditation you may find yourself moving around or repositioning often, which can end up disturbing your practice. If you’re doing a sitting meditation, use a cushion or yoga mat and wear clothing that’s loose and comfortable.
Give yourself compassion
Meditating isn’t always easy at first, especially when you have ADHD. Don’t expect enlightenment bliss in your very first session. And if your session doesn’t go as planned, that’s okay! Practice self-compassion and give yourself grace if you find yourself struggling through your practice. You showed up and did your best, and that’s what matters. Over time, it does get better and better! This has been the experience of countless meditators when they got started.
Alleviate ADHD symptoms with The Art of Living
Meditation can benefit your ADHD brain in so many ways, helping you achieve sustained attention and improved self-awareness with regular practice. If you’d like to boost your well-being and experience the benefits of meditation for ADHD, browse our upcoming courses!
We can help you get started with breath-based meditation, Sri Sri yoga, and even guided meditations! Browse them on our website and pick the one that appeals most to you. Then join one of our workshops to get started!
