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Mindfulness is a therapeutic meditation technique that pulls the brain into the present moment. Practicing mindfulness can shift the body out of anxiety-inducing thought patterns by reassuring the brain that it is safe and in control in the present moment. It provides a brief respite from negative, repetitive, racing, or overwhelming thoughts common to those with ADHD.
Practicing mindfulness doesn't have to be time-consuming or challenging. It only takes a moment to check in with your surroundings and bring yourself back to the present. Get started with these simple methods for yourself and/or your kids. The best part is, you can do many of these exercises without anyone else noticing.
Breathing
Most people who have tried yoga, pilates, or meditation are familiar with focused breathing. The practice brings your awareness to your breath to pull focus away from your thoughts and into the present moment. This can be difficult to master with a disorder that affects focus, so here are some highly structured, quick breathing exercises to get you started:
Starfish Breathing
Put one hand in front of you with your palm facing down. With the index finger from your other hand, trace the outline of your fingers beginning near the wrist of the thumb side of your hand. Match the speed of your tracing to the normal rhythm of your breath. No need to alter your breath speed, just match your finger speed to your breath. Your finger will trace up on an inhale and down on an exhale. See image for clarification.
4-7-8
Start by sitting tall but comfortably and relaxing the tip of the tongue behind your front teeth. Exhale through your open mouth (should make a "whooshing" sound). Inhale with mouth closed for a count of 4, hold the breath for a count of 7, and release with a "whoosh" through an open mouth for a count of 8. Repeat 3 more times.
Grounding
Grounding is a way to bring your awareness back to your body by focusing on physical sensations. It reassures your brain that all is well in the present moment.
5 Senses
Anytime you tune into one of your senses you are practicing mindfulness. You can approach this in many ways. You can sit or lay in a comfortable position and name 5 things you see, smell, taste, touch, and hear; you can lay down for 3 minutes and focus in on one sense like things you can hear, or you could even briefly shift your awareness to your physical sensations while you go about your normal life. Anyway you practice it, tuning into your senses can bring you out of an anxiety or inattentive tailspin and give you a sense of well-being and gratitude.
Sight: Look around and name 5 things you see or pick one object and give it a good look. Notice the texture, color, shape, how the light hits, etc.
Smell: Inhale through your nose and notice the scents you pick up or find something that has a smell (flower, bread, laundry detergent) and breathe in its scent allowing yourself to fully experience it.
Touch: Without moving from the position you are in, tune into all that your body can feel. Maybe you feel the mattress pressing on your back. Maybe you feel the carpet under your toes. Try to identify everything your sense of touch is picking up on. Alternatively, you could hold an item and focus in on how that item feels in your hand.
Taste: What can you taste? Maybe you taste nothing, but you bring your awareness to your mouth anyways. Maybe you want to try appreciating the taste of an orange. You feel its texture, juice, and flavor as you bite down. Maybe you simply turn off the TV at dinner and think about the tastes you experience when your attention isn't pulled elsewhere.
Hear: What sounds can you hear? Are the sounds far away or close? Loud or quiet? Try putting on some headphones and listening to a song without judgment. Maybe it's a song you are familiar with or maybe it's one you've never heard. Experience the changes in pitch and volume, the diverse voices or instruments, the rhythm and dynamics without deciding whether you like them or what they remind you of.
Standout Color
Pick a color/object/number that will stand out when you see it. It should be something you only see periodically in your normal surroundings (a school bus, an orange circle) For one day, everytime you spot it, relax your shoulders and take a deep breath. The color/object/number serves as a reminder to relax your tense muscles and creates a moment of mindfulness. You could use this strategy in other ways, too. Maybe every time you see a drinking fountain, you take a drink or every time you see the number 3, you do 3 push-ups. People with tendencies toward OCD might want to avoid this strategy, however, or it could get out of hand for obvious reasons.
Tree Feet
In a standing or sitting position, plant both feet squarely on the ground. Bring your attention to your feet and imagine them rooting themselves to the ground. Feel your toes and heels being pulled gently but securely to the floor.
Gratitude
An attitude of appreciation is a proven mental health boost. Gratitude can also become a mindfulness exercise as a person becomes aware and appreciative of what he/she already possesses in the present moment.
Journaling
Keeping a journal is a great way to process emotions in a mindful way. Journals do not have to be a recitation of daily events (although they can be). They can also be a private space to express thoughts and emotions without judgment. Re-reading entries can remind you of the challenges you have already conquered or the progress you've made in your personal growth. It's also a great place to list some things you are grateful for.
Cards, Service, or Gifts
Another satisfying way to experience gratitude is by showing it. Send an email, make a donation, write a card, purchase a gift, do an act of service, or give a compliment. Showing appreciation to the people all around you will help you focus less on your perceived deficits or needs and more on how you can help those around you.
Awareness
Experiencing life on purpose requires pulling your wandering brain back into sync with the rest of your body, even if it is only for a moment. By doing so, you will feel how simple awareness can calm your nervous system and put you back in control of yourself.
Observe Surroundings
Take a moment to observe your surroundings without judgment. Notice everything going on around you. Observe people, animals, plants, wind, sun, water. Take a walk or stand still.
Observe Yourself
For a moment, notice yourself performing a task. It could be as simple as opening a drawer or taking a step. Watch yourself perform the action. Feel yourself perform the action. Be in that moment and appreciate all the simple and complex things your body can do.
Mindfulness exercises are excellent for wandering ADHD brains. They offer relief from the burden of living with a beehive brain and can help calm stress and relieve tension. These exercises can help you get started with mindfulness. For more mindfulness instruction, see a therapist or yoga instructor or take advantage of guided meditation apps like Calm and Headspace.
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