Meditation Infographic for Adults with ADHD
For adults dealing with ADHD, you may spend a lot of time chasing down a magic “solution”. There is a practice that’s been proven effective to reduce symptoms called mindfulness meditation training. Mindfulness training, often or simply “mindfulness”, is the practice of focusing internally. This Mindful Meditation Infographic for ADHD Adults shares an easy two-minute exercise to help you begin your practice and get you motivated.
Mindful Meditation Infographic for ADHD Adults – Try These 10 Easy Steps
Try it now. Don’t be intimidated, even if it’s your first time attempting meditation, you really can’t do it wrong. If you want to bail, just open your eyes.
1. Set a 2-minute timer.
I love using my smart speaker to set a reminder bell for 2 minutes.
2. Sit up straight in your chair or on the floor.
Square your feet on the floor and center yourself so you feel balanced in your sitting position.
3. Close your eyes
Settle into the feeling of having your eyes closed and drop your shoulders.
4. Take notice.
Notice what you hear, feel, and smell.
5. Breathe deeply and slowly.
Repeat your deep breathing for 8 rounds.
6. Get quiet and focus inside yourself.
Pay attention to the way your chest rises and falls with each breath.
7. Allow your mind to wander.
Don’t try to force it in any one direction; just let your thoughts come and go. If it helps, picture your thoughts as waves rolling in and out or as clouds drifting by. See them, notice them, witness them – and then let them move on.
8. Let go of negative thoughts.
If you feel yourself beginning to drift in a negative direction – beginning to worry about how you look, for instance, or stressing out about what you’re going to make for dinner or how you’re going to get that report done for the office by the end of the week – just let that thought come into your focus and then let it go.
9. Breathe to recenter yourself.
Focus on your breathing and allow your thoughts to bubble up, pass through and let them go.
10. Open your eyes.
After you’ve completed the 2 minutes, just open your eyes. It’s that simple.
Congratulations. You have just practiced mindful meditation.
Mindfulness is not clearing your mind, it is intentionally being in present-moment awareness. When you practice shifting away from the distracting thought back to your breath, you are practicing present-moment awareness and mindfulness. Use this Mindful Meditation Infographic for ADHD Adults whenever you feel inspired.
ADHD Adults and Mindfulness Make A Winning Combination
To learn more about how ADHD adults and mindfulness connection, read the full blog post here for even more information and guidance.