Meditation for the Distracted: How an ADHD Mom Declutters her Brain

I didn't think that was possible.  Decluttering my brain.  Most of the time my brain is like those annoying rubber balls let loose in a steel cube competing with the speed of sound.  A lot going on with not much room to go anywhere else.  It was like this before kids.  Now there are lots more of additions, noises, schedules, and distractions.  Sitting down is hard enough but sitting to be quiet and focus seems like a joke.  Even after establishing a meditation practice.  This week has been rough.  As I watch Ghost Child take an interest and begin to meditate to calm, it becomes real.  Our meditation practice is as important as breathing and sleeping.  For our brain survival and surviving our emotions, we need it.   If you have a thriving meditation practice, then Namaste my friend and all power too your practice.  If you struggle to focus or have distractions, then Namaste my friend, we completely understand this struggle.   It isn't out of reach for us and this is how we jump those hurdles to have a healthy meditation practice.

1. Pre- practice: Sleep and Eat

• Sleep deprivation will set you up for failure.  Most people do meditate in the morning but if later in the day or at night means better sleep then do it.  Get those 8 hours.

• Eat and Hydrate. This is a continuous cycle for your well being that impacts your meditation practice in either direction. For your best success, lean proteins and veggies.  Adding supplements like Vitamin B Complex, Omega's, Fiber, and Probiotic enhance total body including your brain.   A dehydrated brain contributes to lack of focus and disrupts other brain functions.  Stay Hydrated.

2. Pre practice: The Set Up 

• Be time conscious without being conscious of it.  Start short, 5-10 minutes and set a timer.  A timer can allow you to forget about time. You can work into extending your time.
• Be guided.  Allow someone to talk you through it or use a script.  Script doesn't work for me but may allow you to focus on the words. Listening to a guided meditation does wonders for me. 
• Use classical music or nature sounds.  
• Recite a prayer, verse, proverb, mantra, or phrase.  
• Be touchy.  Use a mala, bracelet, rosary, stone, or mudra.  
• Be nosy.  Use scents- candles, oils, etc. Lavender calms the brain, Orange engages it.  Those are two of many scents that will help your brain and body. 
• Use an App.  A dear friend recommended Insight Timer and I love it. It has a timer with guided, music, lectures, and community.  Link: Insight Timer
• Pencil it in. Put it on the calendar, set a task reminder, etc. 

3. Practice

• Get comfortable. The positions I would suggest are Lotus (cross legged, spine straight), sitting in a chair with feet on floor and spine straight, or Savasana (corpse pose, lying down).  The important thing is your spine to be straight for optimal blood flow, energy flow, and maximize your breathing.  
• Breath deep and slow.  Controlling your breath controls your body thus your brain.
• Accept your thoughts.   It is okay to have thoughts.  Become an observer and let them go.
• Have grace. It is called a practice and takes practice.  Even after establishing a habit, some days feel more like practice than flow.  Have grace.

Alternative Options

Try:

•  coloring in silence or calming music
• walking with in silence while concentrating on breathing,  or listen to calming music or guided meditation,  or use a recitation
• Yoga
• Journal: thoughts, gratitude, anything!
• Tea mediation: using senses to focus during your tea time. I don't think this works the same with wine.

My personal practice starts between 6:00 am to 6:30 am most days.  Some times I walk before hand. I always drink lukewarm water with lemon juice before starting yoga.  From there I move into my favorite position, Savasana, and use a guided and/or timer meditation. All my senses are engaged and I keep my supplies in a dedicated space. This might sound daunting but it is very quick. My yoga is twenty minutes.  On a good day, I can meditation 20 minutes.  Sometimes I split between timer and guided or just do one of them. Bad days-  just yoga with a short 5 minute guided meditation.  There is power in emptying the junk drawer up there but there is more power in having grace when it is difficult to do so.  For attention sake, I kept this relatively short.  You may have a lot of questions- message or email me.  I want to help!

Empty the junk.  Take in the grace. Namaste.