I have ADHD, I can’t meditate
I have ADHD, there is no way I can meditate
At least this is something that I hear all the time. For me, I did not get diagnosed with ADHD until later in my life, like literally last fall! I did struggle to find my practice in meditation and I struggled for years wondering why it was so very hard to “sit” for my meditations.
Once I was diagnosed, there was a huge sense of relief, along with a multitude of other emotions, but there was something nice knowing that I was not crazy for not being able to sit.
On the other hand, I did find a lot of grounding in my yoga practice, it took my anxiety way down, and definitely did wonders for depression and my lack of motivation and drive that tends to show up with a neurodivergent brain.
It is important to know what you CAN do! Meditation is so very possible with ADHD, you just need to know the tools, tips, and tricks that are going to be successful with your awesome neurodivergent brain!
So, let us take a look at what you can start doing. This does not have to be all or nothing, take one thing and try it. Be patient with yourself and see what works!
Mindfulness/Yoga/Meditation have shown to have long term positive effect on people with neurodivergent brains.
Yoga and meditation are giving you the opportunity to improve:
executive functioning
emotional regulation
working memory
BUT..you have find the ways that work for your type of brain!
SIMPLE PRACTICES THAT WILL HELP!
If you’re feeling hyperactive, try meditating after a workout or any high energy activity instead of before. That may make it easier to find stillness when it’s time to shift your mind to sitting.
Bring your breathwork or meditation in while walking or hiking. The movement is good for our neurodivergent brains! Did you know that literally going for a walk in silence is considered meditation? Yup! Score!
Take away the judgement and criticism as your observe your moments of distraction. EVERY HUMAN gets distracted, just give yourself permission to come right back to your breath. Sitting for breath work takes practice…that is why its is called a “practice”! The mind WILL wander, that is why certain breathing techniques work well! (keep reading!)
Everybody's bodies are different, some may find that medication works well for them and the meditation became more accessible. This does not apply to everyone, and I am not a doctor so just know that you can take the time to find what works best for you!
Ok, so here are some simple tips to just start playing with as you start to explore a deeper relationship with your yoga and meditation.
1. REFRAME YOUR SANKULPAS!
A Sankulpa is an intention, sometimes for ADHD peeps we tend to find ourselves swimming in NEGATIVE intentions. The spiraling that can take place is a legit struggle. So, when we think about our Sankulpa it is going to need some reframing! Try to pay close attention to the words that form when you get down and frustrated and make a purposeful intention to switch it to the positive! its not easy, but man when you start to do this reframing it is amazing the shift you can feel!
I'm always distracted
I never finish my tasks
I am always forgetting things, etc...
REFRAME YOUR INTENTIONS!
I am super creative!
I can do difficult things
I can do everything, just not all at once.
I am strong.
I am worthy of rest!
2. PRACTICE APARIGRAHA (NON ATTACHMENT) TO YOUR IDEAS!
Those of us with ADHD have loads and loads of amazing ideas! This can really bring out our creative genes, but it can also send us into anxiety, overwhelm, and even panic which causes us to not complete any of our ideas! Ideas are magic, they take us places, and they can also carry a lot of weight if we are not able to follow through on them. As a ADHD human, I know that I want every single one of my ideas to come to fruition, and when they don’t there are loads of negative emotions that start to happen. The practice of Aparigraha is allowing non-attachment to these ideas. Take the weight off of these ideas and bring some ease into your life.
Time to practice APARIGRAHA, non- attachment!
Always keep a notebook and pen with you, and whenever you get flooded with ideas write them down. Even write down the emotions that show up with those ideas. This gives you the opportunity to get it out of your mind. Create a dream sheet, allow those ideas to flow and happen, there is nothing wrong with that. Getting these things on paper and out of your mind will create some ease.
3. SLOW YOUR MIND WITH SIMPLE BREATHING!
Research shows that certain forms of breathing and breath work can allow your parasympathetic nervous system to kick in. In this state, those of us with ADHD have the ability to come out of anxiety, hyperactivity, or even sometimes impulsive behavior. 20 min meditation may seem completely impossible, but starting with simple breathing is a great place, even if its only for 5 min!
TRY THIS TECHNIQUE:
Make your exhale longer than your inhale. You can try practicing this with ascending breath. Inhale for a count of one, exhale for two, inhale for three, and so on. This is a nice exercise to try when you are winding down for bed or while resting in Savasana.
4. WORK WITH A PRACTITIONER LIKE ME!!
Find a yoga class or studio you can attend. Allow yourself to start taking a yoga class first, see how the movement and breath work together feel for you. This can be an incredible way to find calm and ease.
Schedule One on One sessions for either yoga or meditation to learn the specific skills you would like to work on. We are all so bio-individually different, and even more so when all the varying degrees of ADHD out there. So, working regularly with a yoga practitioner is a great option
Take your One on One sessions to the next level and get a full Nutrition Consult as well. Start to learn more about how to nourish the body along with the mind with an in-depth look at what you need to do to nutritionally support your neurodivergent brain!!
I hope to see you in class, or for a One on One! See you on your mat!
Namaste!
Darcy
