To begin meditation, sit with eyes closed (or slightly open) and focus your full attention on the sensation of your breath. When distracted, simply notice the distraction and gently return your attention to the breath, repeating this process as many times as needed.
During formal meditation, note thoughts (e.g., judgment, anger) non-judgmentally, then let them go and return focus to your primary object of meditation, such as the breath. This practice emphasizes raw sensory data over analytical thinking.
When not formally meditating, use analytical skills (like those from CBT) to examine habitual thought patterns, such as judging others. This analysis can help decouple you from unconscious biases and habitual self-stories, leading to improved behavior.
In the initial stages of meditation, prioritize building mental stability and concentration. This foundational clarity is essential before moving into deeper mindfulness practices that involve analyzing thought processes.
If a persistent distraction like a strong emotion or physical discomfort arises during meditation, shift your focus from the breath to that sensation. Fully attend to it to observe its impermanence and the stories your mind creates around it, building mindfulness muscles.
To explore the nature of consciousness, close your eyes, listen to all audible sounds, and then ask yourself “what is hearing?” or “where is the ‘me’ who is hearing?”. This practice helps to deconstruct the solid sense of self and understand the mystery of awareness.
Recognize that meditation is highly accessible to everyone, requiring no money, specific location, or formal teacher to begin. Its high return on investment and proven effectiveness make it a valuable practice for all.
The purpose of meditation is not to achieve a special state or empty the mind, but to clearly observe the mind’s activity without being controlled by it. This skill helps you navigate difficult thoughts and emotions in daily life.
Contrary to fears of losing one’s “edge,” meditation actually enhances professional performance by reducing energy wasted on distractions and emotional reactivity, allowing for greater focus and productivity.
For individuals with ADHD, mindfulness meditation, which can be practiced while performing daily activities, is often more accessible and effective than traditional seated meditation due to its flexibility and accommodation of restlessness.
For those with ADHD or general restlessness, incorporate movement into mindfulness practices, such as walking meditation, to accommodate the need to move while still cultivating present moment awareness.
If you have ADHD and are trying seated meditation, aim to complete at least three 15-minute sessions. Successfully completing these initial sessions significantly increases the likelihood of long-term adherence to the practice.
To eat mindfully, sit and focus solely on your food, turning off distractions like TV or phone. Chew each bite thoroughly (e.g., 10-15 times for those with ADHD) to enhance satiety, potentially reduce food intake, and gravitate towards healthier choices.
Encourage meditation and mindfulness in children and teenagers with ADHD, as research indicates it can improve prefrontal cortex connections, decrease inflammation, and alleviate symptoms of ADHD, anxiety, and depression, with greater benefits over time when started early.
To teach young children meditation, start with simple inhale/exhale exercises, using analogies like “sniffing a flower” and “blowing out candles.” For diaphragmatic breathing, have them lie down with a stuffed animal on their tummy, watching it rise and fall, or use a bubble wand to visualize long exhales.
For individuals with ADHD or non-linear thinking patterns, establish clear parameters and deadlines for structured projects (e.g., “Chapter 1 by Tuesday,” “Outline by Wednesday”). This external structure helps channel their creativity into productivity, as they often struggle to create their own.
Even with medication, actively monitor remaining ADHD symptoms, especially as medication wears off. Practice conscious thought before speaking and maintain focused attention on tasks like driving to manage lingering challenges.
Acknowledge and manage ADHD-related time estimation challenges by either overcompensating (arriving very early) or openly communicating to others that you tend to run late. Medication can improve time estimation, but conscious strategies are still necessary.
To combat the common ADHD challenge of losing items, utilize tracking devices like Tile trackers or GPS trackers on frequently misplaced belongings.
To drive more mindfully, consciously focus on sensory details like the feel of the steering wheel in your hands and the visual cues on the road, especially when medication for ADHD has worn off.
If you have ADHD, make a concerted effort to pause and think about your thoughts before speaking, especially when off medication. This helps ensure that what you intend to say aligns with what actually comes out, mitigating a common communication challenge.
To assess potential ADHD, evaluate if there’s a significant gap between your intellectual capacity and actual performance in school or work. Look for patterns like underperforming despite high ability, difficulty completing tasks, or issues with multi-step directions.
If you have ADHD, consider careers in high-pressure, crisis-driven environments (e.g., ER, firefighting, sales, TV news) where you can thrive. Individuals with ADHD often excel in such situations, finding routine daily tasks more challenging than intense, stimulating work.