Ways to Meditate with a Busy Brain

October 14, 2022

Ways to Meditate with a Busy Brain



Meditation is an active process that trains the brain to focus and be present. If you or your child has attention deficit hyperactivity disorder (ADHD), the possibility of meditating may seem challenging. 


Even children and adults with ADHD can strike a peaceful state of mind with these steps. 


1. Use music as your focus. 

Meditation need not happen in silence. 

Practice breathing in and out mindfully to the melody of an instrumental song. 


2. Acknowledge and release clamoring thoughts. 

When your attention drifts to something else, gently disengage and return your focus to your breaths. At first, you will repeat this process a lot, and that’s OK.


3. Don’t “should” yourself. 

If meditation is hard at first, repeat these mantras: 

  • “Meditation is a practice.” 
  • “There are no wrong ways to meditate.” 
  • “I will refrain from judging myself.” 


4. Try moving meditation. 

Calm your antsy body with a simple, repetitive motion – like walking – while you meditate. 


5. Start small. 

Begin by meditating for five minutes, a few times a day. 

When that becomes comfortable, increase the length of your session. 


6. Make it a habit. 

Enlist a coach, a friend, or an app to encourage you to stay on track until the practice is part of your daily routine. 


7. Use mindfulness in your daily life. 

Meditation can help you manage strong emotions at work or at home. It teaches you to step back from the noise and put your attention on your chosen focus. 

Coach Benjamin Mizrahi. Educator. Learning Specialist. Family Coach. Father. Husband.   

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