Many religious and philosophical disciplines include the practice of meditation. Science also reveals its physical and mental health benefits such as stress reduction, improved sleep, pain management, and lower blood pressure. Some people struggle to get into the practice, especially those with ADHD. Read on to better understand meditation and ADHD.
Did ADHD Provide an Evolutionary Advantage?
Healthline shared the results of a 2008 study that examined how ADHD traits helped some Kenyan nomads excel at hunting and gathering. Researchers looked at the occurrence of DRD4-7R, a gene variant that impacts the function of the D4 dopamine receptor. Many hunter-gatherers who were better at scouting for food and danger exhibited ADHD traits and possessed the DRD4-7R variant. However, people with this gene living in settled villages struggled with school and were undernourished as adults.
Scientists are still exploring the role that dopamine plays in ADHD. This neurotransmitter affects important processes such as learning, motivation, mood, and attention span. Healthline mentions that people with ADHD may have lower than optimal dopamine levels: an advantage for finding your next meal but not for sitting still and listening to lectures or completing tasks.
Meditating When You Can’t Sit Still
Writing for The Temper, mindfulness instructor Rakhel Shapiro busts a few myths about meditation. She follows the Unified Mindfulness system of meditation developed by Shinzen Young. Shapiro reveals that UM defines mindfulness as “three skills working together: concentration, sensory clarity, and equanimity.” She also breaks down these three skills in greater detail:
- Concentration: deliberately focusing your attention on something until actively choosing to shift that focus
- Sensory clarity: monitoring what your senses perceive in the moment
- Equanimity: allowing sensations to come and go on their own
Sitting still is just one way to meditate. Elite Daily’s Annakeara Stinson discusses walking meditation, and Thrive Global’s Jane Burnett mentions yoga and tai chi as other possibilities. Shapiro suggests that even times when you’re actively moving present meditation opportunities: doing housework, walking, knitting, or anything else that may involve repetitive movements. ADDitude also discusses how moving meditation may help individuals with ADHD; repetitive movements can calm fidgeting or restlessness.
Music and Its Link to Mindfulness
ADDitude contributors Kate Kelly and Peggy Ramundo explain that complete silence isn’t necessary or practical for people with busy brains. Playing music as you meditate may be helpful. The music provides an external focal point. Quartz contributor Darin McFadyen discusses how music can put us into a “flow” state, where we are so immersed in sounds we can’t help but be present in the moment. What’s more, music also triggers the brain to produce more dopamine. This may be a plus for people with ADHD, but more research is needed to better understand the ADHD-dopamine connection. Still, meditation and ADHD can coexist.
The Myth of the Blank Mind
Quieting your mind is one thing; having it entirely empty is another. Wildmind Meditation clarifies that the objective of meditation isn’t to turn your brain into blank space. Inner monologues are only one aspect of how we think, so a key goal is to lessen that self-talk. What remains are our physical perceptions, emotions, images, and feelings: plenty of things to experience and notice without passing judgment. In her piece for The Temper, Shapiro suggests selecting one aspect of the experience to focus on. Possibilities include feelings and perceptions, but you could also observe external sounds, your breath, or the shifts in sensations over time.
Although tied to many spiritual practices, meditation offers plenty of advantages regardless of one’s faith or creed. Traditional methods may not suit busy brains and bodies, but modified approaches and techniques can make meditation more accessible. By adapting these practices, individuals with ADHD can enjoy a wide range of benefits.