Ready to experience the benefits of mediatation? Here are a few tips to help you out:
- Practice, practice, practice! Even though meditation is pretty simple and uncomplicated, it can be a little difficult for ADDers to master. Trying to clear your mind and keep it that way can be hard for us. So, keep practicing – you’ll get it.
- Use a word, phrase, or visualization to help keep your mind clear. Think of a word or phrase that’s meaningful to you, and say it over & over to yourself, like a chant. You could also visualize something, like a beach, or concentrate on your breathing.
- Don’t give up. It’s natural for thoughts to intrude into your ADD mind while you’re trying to meditate. As soon as you realize that you’re thinking of other things, pull your attention back to meditating.
- Aim for at least 10 minutes of meditation. If you have to work your way up to that, that’s OK.
- Practice, practice, practice! Try to meditate regularly every day, ideally at about the same time. First thing in the morning or last thing at night is probably not the best time. If you’re like me, you’ll fall asleep!
- Dress for success. Make sure you’re wearing something comfortable when you meditate; otherwise you’ll be distracted.
- Find your place. Find a special place to meditate where you won’t be disturbed. Make it comfortable; you might even want to include things that are special to you, like photos, candles, or a plant.
- Do not disturb! Do whatever you need in order to make this time your own. Turn off the phone, the tv, etc. Close the door if you have to, and let your family know that for the next 10 or 15 minutes you are unavailable.
- Lose track of time. Don’t try to time yourself while you meditate; that defeats the purpose. Do it for as long as you’re comfortable, and for as long as it works. If you find yourself working too hard to clear your mind, then stop and try again later. The time frames mentioned are just guidelines.
- Do it here, do it there, do it anywhere. Once you’ve got the hang of it, you can meditate anywhere. This is especially useful when you find yourself in a stressful situation. You can close your eyes, recall your mantra or visualization, and calm yourself down in a minute or two. Great for test anxiety or any stressful situation.
So remember, give meditation a try, and don’t give up! The benefits are so worth it.