Mindfulness Meditation for ADHD

There are many styles of meditation out there. And many ways to teach meditation.

The style we cover in our workshop is commonly known as Mindfulness Meditation. Or simply Mindfulness. It has its roots in Theravada Buddhism—the oldest school of Buddhism with over two millennia of history and tradition.

What’s unique about Mindfulness is that it doesn’t have a speck of religious or cultural symbolism. Unlike, say, Transcendental Meditation—another commonly practiced form of meditation where you’re prescribed a Sanskrit mantra to recite—Mindfulness is simple and infinitely adaptable.

You don’t need to follow a particular religion or have a particular set of beliefs. It doesn’t matter whether you’re Christian, or Buddhist, or an atheist.

You don’t need a statue of Buddha in a corner, burning incense, or a meditation cushion. You can practice Mindfulness anywhere and any time. Be it in a room by yourself or in a meeting, surrounded by unsuspecting people.

You don’t even need a quiet environment. As a matter of fact, ambient noise could be a wonderful object of meditation, especially for somebody easily distractable.

As a result, Mindfulness has been studied at length in neuroscience labs all around the world. Study after study found evidence of Mindfulness improving nearly every deficit of attention deficit hyperactivity disorder. That includes attention, organization, impulse control, and emotional regulation.

Aside from that, meditation can also raise dopamine levels—which ADHD brains lack—as well as help with anxiety and depression—two commonly co-occurring conditions for people with Attention Deficit/Hyperactivity Disorder.

In one study, 8 out of 10 participants reported a reduction in ADHD symptoms after just an 8-week training course, with a 3-month follow-up still showing sustained effectiveness.

And because Mindfulness is not rooted in any particular form or ritual, there's no wrong way to practice it.

Different techniques lend themselves better to different ADHD presentations. And there’s a world of possibilities to discover exactly what works for your unique mind.

We’ll explore some of those possibilities in our workshop.

It was essential, researchers found, to tailor meditation training to unique presentations of ADHD.

People with Attention Deficit/Hyperactivity Disorder commonly struggle with establishing new habits and persisting with these behavioral techniques. So, instead of insisting on prolonged formal meditation, they found more success with informal, 5-minute, and even 1-minute daily meditations.

ADHD brains crave stimulation, novelty, and excitement. But most meditation practice feels like boring torture, even when it's challenging. It doesn't have to be.

If you’re switching from one app to another—that’s not a reason for concern—you found a way to keep it fresh and engaging. Congratulations!

Perhaps your ADHD comes with oppositional defiant disorder (difficulty with authority figures), meaning teachers and guided meditation harshes your vibe. Try a simple timer.

On the other hand, rejection sensitivity dysphoria could make external positive feedback necessary through a guide or gamified high-tech biofeedback meditation headbands.