Updated: Jan 8
According to research, mindful meditation for ADHD can help the brain with concentration and maintained focus. Could this natural practice help you manage your ADD symptoms more effectively?
Paying attention and maintaining self-control are two daily issues for many adults and children with attention deficit and hyperactivity (ADHD or ADD). As a natural solution for ADHD, some form of attention training that also honed self-control would be invaluable – and tremendously powerful.
One such technique, it turns out, has been around for thousands of years.
Is "mindful awareness" a form of spirituality?
Many religious traditions include mindful meditation or mindfulness. Vipassana meditation, for example, is a type of mindfulness meditation practiced in Buddhism. However, mindfulness isn't always associated with religion or spirituality. It entails paying close attention to your breathing, thoughts, feelings, and body sensations; in other words, it entails becoming more aware of what's going on with you at any given time. It can be used to promote well-being, particularly psychological well-being. Low blood pressure, persistent pain, stress, and mood challenges have all been dealt with similar strategies.
What role does mindfulness play in the treatment of
Unlike many other ADHD solutions, mindfulness focuses on improving an individual's inner
abilities. It helps you build your ability to self-observe, train attention, and develop various relationships to stressful experiences, which improves your ability to control your attention and emotional reactions. To put it another way, it teaches you to pay attention to paying attention, as well as making people more conscious of their emotional states so they don't respond rashly. For those with ADHD, this can be a common issue.
For a long time, researchers have discussed utilizing meditation to deal with ADHD, but the concern has always been whether people with ADHD, particularly those who
are hyperactive, could actually do it. Mindfulness' versatility and flexibility allow for personalization in the approach, allowing you to make it work for you.
Is it possible for me to learn to practice mindfulness on my own?
Yes, the fundamental technique is pretty straightforward. Simply sit in a quiet spot where you won't be interrupted for a few seconds or minutes and concentrate on the sensations of breathing in from the diaphragm (not chest) and out from your mouth, paying special attention to how your stomach rises and lowers. You may soon realize that you're thinking about something else, such as your job, a noise you just heard, or your plans for later in the day. Refocus your attention on your breath and label these thoughts as "thinking."
Do this mental exercise on a hourly and/or daily basis for practice. You can start this exercise with just 10 seconds and increase the length of time you spend on it every couple of weeks gradually, if you feel you can. Try focusing on your breath for a few seconds while you wash the dishes, move from place to place, or when you're stopped at a red light or sitting at the computer, throughout the day.
Mindfulness can be practiced at any moment, even while conversing with people. It's excellent training to activate the mind-awareness state at any moment during the day, even if only for a few minutes. It's essentially letting go of your mind's busyness and focusing on what's going on in the current moment in ordinary life.
Is there any scientific evidence that mindful awareness has a positive effect on the brain?
Long-term meditators exhibit different EEG and MRI patterns than persons who don't meditate, according to researchers, especially in the frontal region, the executive centre of the brain, which is associated with ADHD. Another study discovered that during meditation states, the quantity of dopamine, a neurotransmitter in insufficient supply in ADHD brains, increased.
What if you just can't seem to focus your mind?
It's in the mind's nature to wonder. The goal of mindful awareness is to return to the breath, the body sensations and feelings. That is what improves your ability to concentrate and improve your response inhibition and emotional control. And it is because of this emphasis on re-shifting your attention from the mind's natural desire to stray, that this approach is particularly beneficial to someone with ADHD.