Meditation For ADHD
Techniques And Research Outcomes
Meditation For ADHD
According to the research, the practice of meditation can help reduce stress, improve mood, calm the mind, improve reaction times, improve problem solving, decrease anxiety, improve self-esteem, improve blood pressure, reduce illness, and offers numerous other health benefits.
As a result, researchers have been investigating the use of meditation in the treatment of Attention Deficit Hyperactivity Disorder (ADHD) among children, adolescents, and adults.
Meditation is not religion or political philosophy. It involves the act of engaging in quiet reflection and peaceful contemplation, focusing on breathing or reciting a mantra. It has been used for thousands of years to reach heightened levels of awareness.
Meditation For ADHD: The Research Outcomes
A 2008 study conducted by UCLA studied the effects of mindfulness meditation on adolescents and adults with Attention Deficit Hyperactivity Disorder.
Eight adolescents and twenty-four adults with ADHD were enrolled in an 8-week mindfulness training program. The researchers found that the majority of participants recorded improvements in symptoms of inattention, restlessness, anxiety and depression.
In addition, an Australian study published in Clinical Child Psychology And Psychiatry found that Transcendental Meditation in patients with ADHD improved symptoms of stress, anxiety, ADHD symptoms, and executive brain function/decision making.
ADHD Meditation Techniques
Mindfulness Meditation is a popular ADHD meditation due to it being easy to learn and practice. Getting into a more mindful state is as simple as taking a couple of deep cleansing breaths, letting go of tension by relaxing your muscles, and clearing your mind. Try it: you will instantly feel more relaxed, centered, and calm.
Begin with a calm, welcoming environment, free from noise and distractions. Sit in the lotus position with your legs crossed or sit in a comfy chair with your back upright.
Get comfortable, relax your body, and breathe normally through your nose with your mouth closed. Focus your complete attention on the gentle flow of breath as it passes through your nostrils.
Close your eyes, clear your mind, and continue to breathe slowly and deeply. When distracting thoughts arise, let them gently pass away and refocus your mind on absolutely nothing. Some users find that focusing on the "third eye" in the middle of the forehead gives them an effective meditative focus point.
Try to sit still in peaceful contemplation for as long as you can. Meditate for a short time at first, but see if you can gradually build up to being able to sit calmly for 10, 20, or 30 minutes. These relaxing meditations can be done first thing in the morning or a great way to unwind at night from a stressful day. Or both.
There is no way to do it incorrectly; so don't beat yourself up if you can't sit still still at first. Over time, greater calmness and harmony is achieved by users. The mind becomes clearer.
Similarly, Transcendental Meditation is another popular meditation for ADHD. The techniques are similar. Sometimes a sound/vocalization known as a "mantra" is repeated over and over again. Reciting the same vocalizations over and over helps calm and focus the mind and achieve meditative states.
Conclusion
ADHD meditation comes in different styles and techniques. The research suggests that meditation can help relieve ADHD symptoms in children, adolescents and adults. In addition, it may be able to improve cognitive, behavioral, and even mood impairments.
Meditation for ADHD may not be for everyone, and usually requires some practice in the beginning. In the beginning, it is often challenging for ADHD sufferers to be able to relax enough to quiet their active minds.
However, some meditation techniques, particularly mindfulness and transcendental meditation, are easy to learn. They require limited focus and are easily mastered even by those with severe ADHD.
Once some basic mediation techniques are practiced and mastered, many patients with ADHD report significant benefits not just in terms of their ADHD, but in overall mental health and life functioning.
