Jan 29, 2025 2 min read Breathing techniques

♾ Meditation for ADHD

The key is to address each symptom individually rather than attempting to battle ADHD as a whole.

If you have Attention-Deficit/Hyperactivity Disorder (ADHD), it doesn’t mean you can’t meditate. In fact, having ADHD gives you access to various meditation techniques tailored to your needs. The key is to address each symptom individually rather than attempting to battle ADHD as a whole.

For instance, if you’re feeling restless and full of energy, you might benefit from a Sufi practice known as whirling meditation. This technique helps channel excess energy in a structured way. On the other hand, if you struggle with focus and attention, a breathing technique can help you regain control over your mind. For more details, check out my lesson on breathing techniques for anxiety and addiction.

Teaching Meditation for ADHD

Teaching meditation for ADHD isn’t always straightforward, as students may experience different symptoms on any given day. However, there are a few general techniques that can be practised individually or in combination to help overactive minds settle into meditation.

Meditation for Hyperactivity

This simple yet effective technique combats inattention while synchronising your mind and body with your breath.

Steps:

With your eyes open, inhale while scanning the room as if you’re painting it with your gaze.
When you reach the peak of your inhale, exhale and scan the room in reverse, this time as if you’re erasing the paint with your eyes.
Repeat until you feel calm and in control, ready to focus.

Variations:

Reverse the inhale and exhale intentions: inhale to erase, exhale to paint.
Practise while standing or sitting.
Spin in one direction and then the other, imagining paint radiating from your body.
Create your own visualisation to personalise the experience.

Meditation for Inattentiveness

This technique is most effective when combined with the previous exercise. It works by strengthening your ability to focus and sustain attention.

Steps:

With your eyes open, fix your gaze on an object in front of you.
Inhale as if shrinking the object; exhale as if expanding it. (You can switch these intentions if it feels more natural.)
Once you feel in command of your focus, close your eyes and visualise the object in your mind’s eye, continuing the breathwork.
When you’re ready to enter meditation, gently roll your eyes upward and ease into the practice. Be mindful not to strain, as tension can disrupt your meditation. Allow it to happen naturally.

With continued practice, you’ll develop greater control over your mind’s eye, helping you manage ADHD and live a more attuned life.

Coming Up Next Week

Next week, we’ll continue my neurodivergent meditation series with Meditation for Aphantasia, designed for those who struggle with visualisation!

Try my FREE ONLINE COURSE for neurodivergence!
Know kids with ADHD? Check out my latest release on Amazon: Calm Kids: A step-by-step guide to meditation for kids with ADHD!
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Please note: Esoteric concepts are not meant to be taken literally or as absolute truths. However, they can provide valuable perspectives and context, helping our limited human minds grasp complex ideas.