A Mind That Won't Be Quiet: How I Found a Meditation Practice That Works for My ADHD
If you have ADHD, you've probably heard it a dozen times: "You should try mindfulness."
It's recommended everywhere, with scientific evidence showing it can give you more control over your focus and how your brain processes stimuli. But if you're anything like me, you've also probably felt the deep frustration of trying to follow that advice.
You download the apps, you watch the videos, you try the guided meditations. They all instruct you to do the one thing that feels utterly impossible: quiet your mind and ignore the scatter. You're encouraged to let thoughts pass by without paying attention to them, to find a sense of inner stillness. For a brain characterized by hyperactivity, not just physical, but mental and cognitive hyperactivity, this can feel like a recipe for failure.
I tried for years. From meditation retreats to sound baths, I explored nearly every approach imaginable. And while some offered temporary relief (even one minute of mindful breathing helped!), I always struggled with consistency. The core practice felt like a battle against my own brain, and I often ended meditations feeling more discouraged than when I began. I felt like my mind was just going all over the place and I somehow couldn’t even win at ‘doing nothing’.
Anchors: The Misconception that Changes Everything
For years, I thought I was failing at meditation. It turns out, I was just starting from a flawed premise. A major misconception about meditation is that the goal is to stop thinking or completely empty your mind.
The reality, as many traditions teach, is that thoughts are a natural function of the brain. The real practice isn't about silencing them, but about changing your relationship with them.
The goal is to notice when your mind has wandered without judgment, and then gently guide your focus back to an "anchor". This anchor isn't there to block thoughts, but to be a home base you can return to. It could be the sensation of your breath, a sound in the room, a mantra, or a physical feeling in your body. The "work" of meditation is simply this gentle act of returning, over and over again.
How this Shift Worked for Me
This realization was the game-changer. It reframed the entire practice from one of failure to one of gentle persistence. For me, the technique that made this principle click was Transcendental Meditation (TM).
What drew me to it was that it accepted a fundamental truth: the brain thinks. The practice wasn't about fighting the thoughts that popped into my head; it was about noticing them and effortlessly returning to my anchor. It felt inherently neurodivergent-inclusive. Suddenly, my scattered mind wasn't a sign of failure but simply a part of the process. This simple acceptance was what finally allowed me to feel in control of my practice.
The results were profound. My mind felt clearer, my heart rate regulated, and I felt lighter. Most importantly, I was able to build consistency because I was no longer fighting myself.
Your Path Forward: Embracing the Wandering Mind
My experience with TM is just one example of this principle in action. This core idea, gently returning to an anchor, is shared across many practices, from Vipassana (breath-focused) to mantra-based meditations.
If you have struggled with the command to "clear your mind," I encourage you explore other practices of meditations that are grounded in this principle of brain-acceptance.
Remember, it’s not about how long your mind stays quiet; it’s about the compassionate act of returning. For an ADHD brain that is constantly in motion, this skill of gently redirecting focus isn't a weakness; it's a superpower.
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