Meditation

• Meditation "is a practice in which an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state."^[1]
• For individuals with ADHD, beginner meditation practices can often feel challenging due to their slower pace and high reliance on stillness and focus.
  • However, advanced techniques—such as aum meditations or those incorporating stimulation - are often more ADHD-friendly.^{[2] [3]}
• There is no wrong way to meditate, and there is no "good" or "bad" meditation.
  • Avoid self-judgment; every session is an opportunity for growth and discovery.
• Meditation can be particularly helpful during the breaks of structured work intervals to improve retention and recover mental energy.

Techniques and Guidance

Additional guided meditations are listed below under Sources.

• Start Small, Focus on Regularity:
  • Begin with short sessions, anywhere from 1-5 minutes long. Regular, brief sessions are more effective and sustainable than occasional long ones.
  • Apps like Medito provide free guided meditations and beginner-friendly courses, and pairing these with habit trackers or gamification can help build consistency.
• Use a Focus:
  • Incorporate tools like music, fidget objects, or mantras to maintain a minimum level of stimulation, aiding focus.
    • Example: Aum chanting meditation or sound-based practices provide auditory stimulation to anchor attention.^[4]
• Use an Intention
  • An intention or sankalpa can help guide your meditation and leave you feeling motivated after your meditation.
    • Intentions are typically short-term and situational, relating to either the meditation session or something outside of the meditation.
    • Sankalpas are long-term resolutions or affirmations, guiding principles of life that align with your highest purpose or core values.
  • To create an intention, choose something that is simple, positive, and focuses on efforts, not outcomes. Here are some examples:
    • "I choose to focus on this moment, one breath at a time."
    • "I will meet challenges with patience and kindness."
    • "I let go of distractions and anchor myself in now."
    • "I release what I cannot control and embrace what I can."
    • "I will focus on work and let go of distractions."
• Acknowledge Thoughts Without Judgment:
  • When thoughts arise, practice observing them without attachment, then gently return to your focus.
    • Visualize thoughts as leaves floating on a stream, passing by without interruption.
    • Thanking the thought before releasing it can help reduce frustration and build mindfulness.
• Eyes Open, Use a Sleep Mask, Wear Headphones:
  • Meditate with open, unfocused eyes if closed-eye meditation feels uncomfortable or distracting.
  • Alternatively, if you find that external sights and sounds are too distracting, you can dampen your senses with a sleep mask to eliminate the strain of holding eyes closed and reduce visual stimulation, and headphones or earplugs to reduce audio distractions.
• Regulate the Default mode network with music
  • Music and background sounds (waves, chimes, etc.) help manage stimulation and reduce likelihood of background thoughts intruding on the meditation session.
• Incorporate Breathing Exercises:
  • Guided breathing techniques help structure meditation while promoting relaxation and emotional regulation.

Discussion

Meditation is a cornerstone for improving focus, emotional regulation, and self-awareness. It aligns seamlessly with self-awareness exercises, as it builds a deeper understanding of emotions and thoughts. Short meditative breaks enhance productivity when used with structured work intervals or during planned rest.

Tools like gamification can make maintaining a meditation practice more engaging, while incorporating body scans and breathing exercises can help with grounding during periods of anxiety. If it's difficult to sit still for long enough to feel like the meditation is helping, yoga can help prepare the mind and body for a meditation session.

Finally, the non-judgmental approach fostered by meditation strengthens self-compassion, encouraging a kinder relationship with oneself. Together, these mitigations create a powerful framework for sustained focus, mental clarity, and emotional resilience.

Sub- and Co-Mitigations

Expressions

Metadata

Sources

Why Having ADHD Makes You Better At Meditating - YouTube
Dr. K's Approach To Meditation - YouTube
Meditation! Does it Actually Work for People with ADHD? - YouTube
Guided Meditations for Working with ADHD and Anxiety - Mindful
How to Create a Sankalpa

Guided Meditations

• 5 Minute Guided Meditation for ADHD - YouTube
  • A 5 minute guided meditation for people with ADHD, focusing on breath and garden visualizations.
• ADHD Mindfulness Meditation (Guided) - 30-Day Transformation - YouTube
  • A 10-minute guided meditation designed for people with ADHD
• The Guided Meditation For Validation - YouTube
  • A 15 minute guided meditation that targets external validation.
• Meditation for ADHD That Actually Works! (with guided mindfulness meditation practice) - YouTube
  • A 15 minute meditation that focuses on being mindful of body tension, and likely more relevant to folks with Hyperactive or Combined types of ADHD.
  • Note: The meditation ends when he says you can open your eyes.

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