Meditating with an ADHD brain

I was meditating long before I realised that my brain is ADHD. I've made a lot of bad decisions in my life but starting to meditate wasn't one of them. It's been life changing. It's part of what makes my life work. I know lots of other people with ADHD who would say the same. My meditation practice also helps with my personal Internal Family Systems work because I've got used to stopping and noticing how I feel and what is going on for me.

And yet even the thought of meditation can seem impossible. I've heard people dismiss the idea (especially when it comes from neurotypical doctors) thinking "well, they clearly don't know a thing about ADHD brains, there's no way that my crazy brain will sit still and shut up".

What if meditating isn't about stopping thinking? Or trying to make our brains do or be anything different? Our beautiful brains might just need to approach meditation a little differently.  

Despite the name of the diagnosis, I experience ADHD, not as a deficit of attention but an excess of it.  (I'll come on to why I don't see it as a deficit in another blog post). 

My brain is interested in almost everything, usually at the same time. Or rather in such quick succession that it feels like it is all happening at once.

I have spent so much of my life trying to make my brain "pay attention". There are still many times in my day when I have to do that. It can be mentally exhausting. So when I sit down to meditate what I do instead of forcing my brain to do more "trying to pay attention" is give my brain a break from all  that. It is one time in my day when I don't have to be focused, I don't have to  be productive. I can just be and notice what is going on in that moment. And in doing so, I can feel some space around my thoughts and my busyness. 

Meditation allows my brain and body to settle in a way that allows me to go about my day with more balance and perspective. The form of mediation I practice is Zen Buddhism's  “shikantaza” or “just sitting”. This is sitting down and allowing our minds to be aware of everything – our thoughts, our surroundings, any emotions, and physical sensations without needing to jump to do anything about them. 

It gives me space to notice emotions or reactions before they take over.  Because of that I'm more able to tend to my emotions.. I'm also more likely now to spot an impulse now before I act on it. 

And most strangely of all, my restless body can actually sit down on a cushion and stay still. I am very rarely still at any other time in the day. I know that some people can just stop and be still naturally. But for people like me who resting does not come easily to, a meditation practice gives my brain and body a space and time to settle and just be. 

By the time I came to seated meditation I had already done 10 years of tai chi and chi gong practice, which can be seem as a sort of moving meditation. Maybe that made seated meditation easier for me.

If you have an ADHD brain and are curious about meditation here are some suggestions to consider:

Start small and short. I know our ADHD brains like to dive into things headfirst but it's more realistic to aim for a 5 minute practice at first not a 30 minute one. Even one minute pauses in your day could be a good start. Pausing to pay attention to your body and your surroundings.

Extend gradually. If 5 minutes of meditation starts to feel doable you might want to make the time a bit longer.  Adding one more minute at a time. Or maybe sprinkle in more short pauses in your day. 

Moving meditation. Although seating meditation is the classic way to meditate (and if I'm honest also often the most effective), if that doesn't yet work for your brain you can also try walking meditation - a short walk outside with no chatter or podcasts playing, just you and your surroundings. You may notice your breathing beginning to slow down and your body start to relax. Who knows, after a gentle walk you might even feel still enough to add a minute or two of seated mediation while you are out.

Moving before meditating - if you are going to be doing seated meditation and know that you tend be towards the hyperactive side of ADHD, perhaps try getting any "wriggles" or "fidgets" out of your body beforehand. A walk, a cycle, some stretches perhaps.

Guided meditation - a lot of people start meditation with guided meditation. There are lots of apps that can help support this and some people find them really useful as a starting point. 

Meditating with your senses- we know that ADHD brains are noticing everything all of the time. You can acknowledge that and bring it into your mediation. You can meditate giving attention to the sounds around you. Or to the sensations in your body (often called a "body scan"). Some people made their first experience in meditation mindfully and slowing eating a segment of orange, noticing all the sensations. Or a square of chocolate.  It is worth experimenting with what works for you.

Meditating with others. If meditation feels like something you'd like to explore further there are lots of groups that meditation together, in person or online. It is so much easier to stick to a regular meditation practice when there are other people sitting with us. And if the group has a teacher, there will be someone to help you find your way.

I haven't found any good resources to point you to on meditation and ADHD (other than the general advice to just do it).  If you know any or have any of your experiences to share I'd love to hear from you.