If you aren’t used to meditating, it can feel uncomfortable initially. Allowing thoughts to pass without judgement and focusing on your breathing are some things you can do that can make it feel more natural.
If you or your child has attention deficit hyperactivity disorder (ADHD), the idea of meditating may seem challenging.
However, research indicates that people with ADHD can meditate successfully and that meditation may improve some of the symptoms of ADHD.
It’s important to keep in mind that meditation is not a replacement for any ADHD treatment your doctor may have prescribed, such as medication and behavioral therapy. Rather, it can serve as a beneficial addition.
How to meditate
- If possible, remove all distractions from your room, including your phone. Sit or lie down in a comfortable position.
- Focus on your breathing. Inhale for 8 counts, then exhale for 8 counts. Repeat five times.
- Notice your breath and body. If a body part feels tight, consciously relax it.
- When a thought comes up, slowly return your focus to just your breathing.
You may find that meditating in the morning can help reduce stress. Meditating early can also help you build it into your schedule before your daily activities begin.
If you’re a night owl or need help getting to sleep, meditating before bed might be a better choice for you.
There’s no wrong time of day to meditate. Figuring out when you’ll be able to fit it into your routine is what matters most.
There’s no specific pose that enables meditation more readily than any other.
Some people like the crossed-legged lotus position often associated with this practice. But you can meditate just as effectively by sitting in your favorite chair or lying down on a yoga mat or in bed.
Whatever position you choose, make sure it is comfortable for you to maintain for the duration of your meditation practice.
Moving meditation
You may find it hard to sit or lie still in one position for an extended period of time, and that is perfectly OK.
You can still practice meditation while completing other tasks, such as dishes or laundry. You may also consider meditating while walking outside.
It may be harder to let your mind relax if the waistband of your pants is digging into your skin or your sweater itches.
Wear clothing that feels comfortable to you.
Place yourself in a quiet location that is free from distractions, including alerts from electronic devices, such as text messages and incoming email.
If possible, close the door or go into a space where you can be alone for the entirety of your meditation.
Even if you live in a city on a busy street, it’s possible to meditate successfully. With practice, meditation will enable you to ignore noise by focusing on your breathing patterns.
You can also tune out noise by meditating to soft music or using a guided meditation app.
Meditation uses the experience of breathing naturally to anchor the mind to the present moment.
Start by breathing in and out naturally, noticing how it makes your body feel. When you’re ready, deeply inhale, again noticing how your body feels. Does your tummy rise? Does your chest feel full?
Hold the breath for a few seconds, then gently exhale for as long as the breath requires. Notice how your body feels as it lets go of the breath.
The nature of the mind is to think — and it will, even during meditation.
When you notice your mind wandering away from the now, simply acknowledge the thought and return your attention to your breath. Accept that it is the nature of the mind to think, and give yourself permission to have thoughts.
Don’t judge yourself for your thoughts or focus your attention on them. Simply bring your attention back to the now by focusing on breathing.
Whether you meditate for 1 minute or 30 minutes, give yourself a few seconds or minutes to become present again after the experience.
- If your eyes were closed, open them.
- Take a moment to notice what’s happening in your environment.
- Notice how your body feels.
- Take a moment to acknowledge your emotions and thoughts.
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A small 2020 study of 25 children with ADHD found that mindfulness meditation was associated with improved executive function and behavioral symptoms. Another small 2020 study of 25 children with ADHD found that mindfulness meditation was able to improve sleep.
A 2023 review of studies found that mindfulness-based practices, including meditation, led to improvements in:
- inattention
- hyperactivity/impulsivity
- executive function
A small 2024 study of 6 women with ADHD found that meditation improved:
- sustained attention
- working memory
- inhibition
While current research is promising, many of the studies were small in size. Larger and more robust studies are needed to verify the effect of meditation on ADHD symptoms.
Research suggests that meditation may be able to improve ADHD symptoms, such as inattention and impulsivity. However, more large, robust studies are needed to verify this effect.
If you aren’t used to meditating, it may feel uncomfortable at first. However, with time and practice, it will eventually begin to feel natural.
If you find it hard to sit or lie still in one position for an extended period of time, meditating while walking or doing chores may make meditation more feasible for you.