Meditation for ADHD is recommended by ADHD Treatment Australia and many mental health professionals as a way to improve ADHD symptoms. I have found it vital for the management of my ADHD. But not all forms of meditation work well for those with ADHD.
Here’s a run down of my experience:
- Eyes closed: Fail.
I get drowsy, which is good if I’m trying to sleep but not good for developing a clear focused mind. And meditating with eyes closed tends to make my mind dull, like a kind of mind fog. It’s like my mind gets wrapped in cotton wool. And it doesn’t relate to everyday life since we don’t walk around with our eyes closed! - Watching the breath: Fail.
A few deep breaths as a emotional regulation at any time of the day is great, but as a sitting meditation practice, it’s a bit claustrophobic and way too boring for me. My brain finds far too many more interesting things to be doing. - Meditation apps: Fail.
First it’s hard to find a voice that has the right kind of quality for meditation. Second, there’s not enough flexibility. The guided meditations are good for a few days, then I lose interest. And the commercial aspect of them I find a little icky. I can’t afford them anyway. - Walking and dancing meditation: Pass.
I get to move as I meditate which stops restlessness being a problem. Eyes are open, keeping me alert. And moving your body with awareness also relates directly to everyday life where we move all the time. - Imaginative meditation (using your imagination to create visuals): Pass. It gives my mind something to do, and the object of focus is moving and therefore interesting enough to make keeping focused easer than on the more formless methods. There’s also flexibility to add details to a basic structure, or to change how I’m imagining the object of focus. There’s enough structure to make my autistic side happy and enough flexibility for my ADHD side.
- Chanting meditation: Pass
As with imaginative meditation, there’s something to do, and the sound moves the energy in your body, which deals with the restlessness and is excellent for emotional regulation (something that can be difficult for neurodivergent people). Chanting, like singing, is great for your dopamine levels, especially if the chant is uplifting. (Dopamine is a feel-good neurotransmitter that people with ADHD usually don’t have enough of.) And with chanting you get all the other benefits of singing as well.
An uplifting chant
My latest AI art music video is to an uplifting mantra chant that can be used for mantra meditation. Chant along and let the mantra guide you into inner peace and awareness.
This 7-minute mantra meditation moves from the familiar world of breath and body, gently into the luminous inner landscape, and back again.
The mantra Om Maha Vajra Hung is an invocation of great awareness, the vast stillness that is always present, beneath the noise of thought. As you chant feel you mind opening into greater awareness. Awareness of your breath, of the sound of your voice, and the vibrations as it moves through your body.
Give it a go: watch the video and chant along with the mantra as the video unfolds. When your mind wanders, let the sound bring you home. That returning is the practice.
After you’ve finished, take a walk in mindfulness to let the peace settle into your being.
Related works
You may recognise a more rhythmical form of this mantra in my music video Just a Breath Away That version is great for dance meditation. Also good for those of us with ADHD.
The instructions for dance are the same as for walking meditation, and you’ll find instructions for both mantra and walking meditation in my book How to Meditate Easily, Effectively & Deeply. The book is a gentle companion for anyone seeking genuine stillness, whether you’re just beginning or ready to go further.
Try chanting along with the video and let me know how it feels.
