Exploring Meditation for ADHD: Function, Key Techniques, and Varieties to Consider
In a world where attention deficit hyperactivity disorder (ADHD) affects millions, a growing body of research suggests that mindfulness meditation could be a valuable tool for managing symptoms.
Shelley Arthur, a certified yoga instructor, testifies to the benefits of meditation in managing her ADHD symptoms. She shares that compassion is key when dealing with runaway thoughts during meditation.
Dr. Manijeh Motaghy, an organizational psychologist and mindfulness teacher at UCLA, explains that meditating can be challenging for those with ADHD, as they may hyperfocus on a topic to the exclusion of other stimuli. This is due to frontal lobe differences found in individuals with ADHD, which can affect emotional regulation and executive functioning (task completion).
Medications are often used to treat ADHD, but behavioral interventions, such as mindful meditation, are also worth considering. Dr. Motaghy's insights are supported by a study that found participants with ADHD who received mindfulness training, including meditation, improved more in emotional self-regulation than participants on the trial's waitlist.
In Germany, mindfulness-based programs specifically tailored to adults with ADHD are gaining popularity. These include the "Mindful Awareness Practices (MAPs)" and Mindfulness-Based Stress Reduction (MBSR) courses, which focus on improving concentration, emotional regulation, and stress reduction through mindfulness meditation, compassion practices, and breathing exercises. Guided meditations and apps offering structured mindfulness and relaxation techniques are also beneficial for supporting focus and reducing distractions in daily life.
Jude Star, a meditation teacher and therapist with ADHD, suggests that meditation potentially addresses the dopamine shortage associated with ADHD by teaching individuals to relax into discomfort. Deep breathing, taking slow, intentional breaths, can also calm the nervous system and soothe anxiety that sometimes accompanies ADHD.
Yoga or tai chi can help build awareness of breath and body for individuals with ADHD. Arthur recommends scanning for restlessness in the body, such as the jaw or shoulders. She suggests inviting meandering thoughts back to your breath, body, or physical environment by minding the expansion of the belly when you inhale, the contraction on the exhale, repeating a mantra or chant, or using a tea light as a point of visual focus.
Mindfully working on tedious tasks can help with ADHD by observing boredom and settling into it. A review of 13 studies involving adults with ADHD suggests that mindfulness meditation training results in decreased symptoms of ADHD.
Journaling about how attention follows stimuli in unfolding time can create awareness of challenges and changes for individuals with ADHD. Taking a technology detox, such as turning off phone notifications and avoiding social media, can help prevent unintentional time sucks for individuals with ADHD.
In conclusion, mindful meditation offers benefits for individuals with ADHD, including increased task completion ability, focus, and stress reduction. As research continues to support the use of mindfulness meditation for ADHD, it is becoming an increasingly valuable tool for those seeking to manage their symptoms.
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