Research is beginning to show that meditation may have application in helping people with Attention Deficit Disorder. There are many different types of meditation that could help alleviate the symptoms of Attention Deficit Disorder. Whole books have been written to document methods of meditation. This article will explore one type of meditation that I have found helpful in dealing with Attention Deficit Disorder in my life.
I have been using a personal method of meditation since the early 1980s. Meditation can relieve stress and allow a person to relax. When I practice meditation on a regular basis, it helps me to focus. My memory improves. Many people with Attention Deficit Disorder or Attention Deficit Hyperactivity Disorder have problems with intrusive thoughts. These intrusive thoughts can be especially maddening at bedtime. Meditation helps me ignore and suppress intrusive thoughts. My personal method of meditation helps me regulate my moods.
Meditation can be easily accessible to people who have no previous experience in the practice of meditation. Here are some practical step-by-step instructions.
1. Choose a one or two syllable word that sounds good to you, but is not loaded with emotion. This is sometimes called a mantra. Some people use the word ďpeaceĒ or the word ďomĒ as a method to focus their mind. You choose your own word. It may be a nonsense word that you like the sound of. Get familiar with the word. Say it out loud. Practice saying it in your mind. Be able to use it easily.
2. Find a place in your home that is quiet and comfortable for you. I sit in a chair that allows me to put my feet flat on the floor. My hands rest on my legs. You may want to sit on a cushion on the floor. Either method works. The chief thing to remember is to sit upright, but in a relaxed manner. Upright does not mean rigid.
3. Wear clothes that are not binding. My husband wears his fleece robe. I prefer a loose muumuu type dress or my velvet pants and a loose shirt. Any clothes that donít bind and make you feel relaxed are fine.
4. Close your eyes. They just need to close without tension; donít scrunch them up.
5. Clear your mind of thoughts, but if a thought does come, donít stress. Gently move it away and clear your mind again. This is the part that really takes practice to become automatic. Donít worry about it, just keep practicing. Depending on the day and what I have going on in my life, I may have to refocus many times.
6. Breathe slowly and in a regular pattern. I breathe in my nose and out my mouth. Others do it differently. Do what is most relaxing for you.
7. Start repeating your special word in your mind. I say mine as I inhale deeply. I let it resonate in my mind as I breathe out. Then as I inhale deeply again, I say the word in my mind. It resonates as I breathe out, and I continue the process. If my mind starts to wander, I bring it gently back to the word, my breathing, and continue with my meditation.
8. Often, I will drift into a state where I just am existing in this place where my mind and body are at ease. The word has disappeared from my mind and my mind is totally empty. It is hard to describe, but once you have experienced this state, it is easier to get back there.
9. After 10-30 minutes, depending on my time constraints and need for meditation, I start bringing my consciousness back. Then, I sit up straighter and start gently stretching.
This is a simple method to start meditation. Everybody brings their own life experiences to their meditation practices. These are truths that Iíve discovered over the years that Iíve done meditation. Each experience may be different. Donít worry if your experience is not as satisfying one time as it is on another time. Different people use meditation differently. You need to do what suits you. Practice every day. Mindfully set aside a time for your meditation. Guard your meditation time and donít let anything interfere with it. Learning meditation is like learning anything else; practice is necessary to become proficient.
This simple book is highly recommended to help you on your meditation journey.
8 Minute Meditation: Quiet Your Mind. Change Your Life.
Below are some links for people who want to know more about various types of meditation. They are highly recommended!