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Health Psychology

5 Tips for ADHD Meditation


1. Dedicate a specific time of day to meditation

Some individuals prefer meditating first thing in the morning, which can help reduce the day’s stress. Meditating in the morning can also help ensure you have time before a busy days schedule to get the time you need to do it properly without distraction.

If you tend to stay up late then meditating before bed may be a better option for you. There isn’t a specific time of day that is best for everyone, find the time that fits best with your lifestyle and stick to it.

2. Find a comfortable position

While there is no specific way to meditate, some people choose to do traditional poses such as the crossed-legged lotus. You can try this or simply sit in a chair or lay on your bed, whichever works best for you.

3. Turn off your phone

This should be a given, with all of the distractions in life a phone definitely take the top of the list. Put your phone away and get into a quiet location where you won’t hear it and won’t be tempted to pick it up.

4. Pay attention to your breathing

Start by breathing in and out naturally, noticing how it makes your body feel. When you’re ready, deeply inhale, again noticing how your body feels. Does your tummy rise? Does your chest feel full?

Hold the breath for a few seconds, then gently exhale for as long as the breath requires. Notice how your body feels as it lets go of the breath.

5. Let your mind wander

Your mind naturally wants to think, even during meditation. If you notice your thoughts wandering away acknowledge it and try to return your attention to your breath. Don’t get upset, again, it’s natural and keep working on it each time it happens to hone the skill.

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