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Weve all heard a bajillion times thatmeditation is good for us.
Danii Pollehn/Adobe Stock
But if you have ADHD, the whole thing can seem, well, torturously dull.
Sit down, be still, and silently focus on my breath for 20 minutes?
But it turns out, meditation doesnt have to be a snooze-fest or slog.
The secret to a neurodivergent-friendly practice thats truly satisfying and sustainable?
Not all of these suggestions will work for you, and thats kind of the point.
Even within an ADHD diagnosis, theres so much diversity, Warren says.
It really depends on the person.
So take what works, leave the rest, and make it yours.
Dont use meditation to take a stab at fix your ADHD.
Thats not to say meditation cant be a way to manage your symptoms.
Indeed,researchsuggests it cant improve things likeattention,executive function, and emotional regulation in people with ADHD.
So if youre reading this because youre hoping to improve your focus or mood…hey, same.
The core of meditation is acceptance, Warren says.
I am still as ADHD as Ive ever been in some ways.
The main difference is, I kind of dont want to be any different.
Remember itssonot about controlling your mind.
(Its also the practice well mostly focus on here.)
The gist is simply to meet the moment with a friendly awareness.
Youre relaxed, youre aware of whats going on, and youre not judgmental about it, Warren says.
When you notice youre lost in thought, gently return to that anchor.
Bonus points if you could actually laugh at what your mind gets up to.
But strict daily practice can be unrealistic and lead to all-or-nothing thinking.
A more forgiving goal is what10% Percent Happierpodcast host Dan Harris calls daily-ish.
Find the really, really easy version that you could potentially do every single day, Deng says.
That could be a one-minute meditation or even a single mindful activitywhatever feels ridiculously doable.
Choose an anchor point you actually dig.
For instance, the soundscape around you or some ambient music can be pleasant and grounding, Star says.
(It can get kinda trippy!)
See what anchors make meditating feel more absorbing, pleasurable, or easeful for you.
If we can make the practice more engaging, it can hold our attention better, Star explains.
Get curious about your bodily sensations.
Its a lot easier to relax the mind when the bodys relaxed, Star says.
Since your mind is taking cues from your body, this creates mental agitation, too.
That’s why people with ADHD can often feelmorestressedwhen they meditate, Star explains.
But if you might bring kind awareness to your body, it changes the game.
Get curious about what it actually feels like.
Is there a texture?
If stillness feels totallyugh, another way to work with your body is through movement practice.
Theres also walking meditation, a foundationalmindfulnesstechnique.
Deng also recommends slotting in meditation rightafterworking out.
Take advantage by tacking on a few minutes of meditation to your cooldown.
you’re able to get these little micro-hits throughout the day, Warren says.
Hands-on activities like cooking, knitting, or gardening can be very meditative, Deng adds.
When Im baking, Ill drop in and notice,What does the dough feel like in my hands?
Use guided meditations liberally.
It’s so easy to lose the plot and drift off, Warren says.
So its nice having a kind voice to geeently bring you back.
And its not hard to find teachers you vibe with given all theappsout there.
If sitting on the floor in full lotus is your jam, have at it.
Try a cushy chair or soft weighted blanket, or lie down with your knees bent.
While youre at it, light a yummy candle or incense to set the mood.
Anything that will help you relax is good, Star says.
For some people, that’s outsidenature can be both peaceful and lively.
Mix it up and follow your curiosity.
Dont force yourself to stick with one thing.
Experiment generously with different teachers, traditions, techniques, and apps.
Let your curiosity lead you, Warren adds.
If youre intrigued by Buddhist philosophy or the neuroscience of mindfulness, geek out.
(Bonus tip: You might like the community aspect.)
Show yourself a whole lotta love.
To bring that compassion and acceptance to ourselves?
Thats huge, Star says.
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