If you struggle with either ADHD or ADD, then the idea of quieting the mind to sit in a long meditation may sound like a far-off dream…or a cruel experiment.
However, there are a number of studies that show that even for adults and children that suffer from attention deficit disorders, meditation can have a powerful, calming effect.
In this post, I want to share one of the easiest and best meditations for ADD and ADHD. It is a simple, guided mindfulness technique that causes you to bring your awareness to your breath. It’s great for those who struggle to control their thoughts, in part because it is only 5 minutes long.
Before you begin this meditation, please note that there is no right or wrong way to do this exercise. Please do not criticize yourself if you find your thoughts wandering from one topic to another during the meditation, and you lose your focus on your breath.
Losing focus is a part of the process of meditation, and it happens to everyone. When you notice that your mind has run off, simply bring your attention back to the recording, and begin anew the technique outlined.
Related Post: Can’t Stop Thinking During Meditation? Try This.
If you follow that simple process, I think you’ll find this meditation both easy and effective.
After you finish, you may also want to try this exercise to calm the mind and find peace every day, by working a simple breath exercise into your daily routine.
Guided Meditation for ADD and ADHD: Appropriate for both Adults and Children
To begin this meditation, first find a comfortable seated position. You do not have to use any specific meditation pose, but it helps if you sit upright, with a straight spine.
Then, begin to relax and listen to the instructions provided.
You will be doing a short meditation that follows the natural flow of your breath. Without changing the pace or intensity of your breath, all you have to do is begin to pay attention to it. In particular, you should notice when you inhale, feeling into the flow of the air, and then notice the motion of the breath as you exhale it out of the body.
Continue to repeat this process. If it helps, you can even think silently to yourself: “Now I am breathing in.” during the inhale, and, “Now, I am breathing out,” during the exhale.
It’s that simple.
To learn more about getting started with meditation, I encourage you to sign up for our free course: Quiet The Mind in 30 Days: An Introduction to Meditation.