What if you could get all the benefits of meditation…without learning how to meditate?
You’ve heard about the benefits of learning how to meditate – less stress, more clarity and focus. It’s a proven, powerful alternative ADHD solution.
But there’s no way you could meditate regularly, right?
Well, what if you didn’t have to learn how to meditate?
Here I’ll share three evidence-based ways to meditate that can de-stress and sharpen your mind – without having to “meditate!“
We, More than Others, Need the Benfits of Meditation!
Now, if everybody in the world could do with a little more Zen, then we ADHDers could use a triple scoop, no? Just think about frustrations that drive us bonkers daily:
“I’m in a constant state of overwhelm!”
“I never have enough time…always feel it’s running out!”
“I can’t get motivated to start, let alone finish, projects!”
“My to-do list is a monster…and I can’t prioritize!”
Add to that our emotional impulsiveness, impatience, overreacting, quick temper, etc. Yes, we need more Zen!
And yet all these challenges have one thing in common: they’re driven in part by our mind’s – or inner voice’s – interpretation of things around us. And therefore, can be reduced by managing that voice. (This, by the way, is what mindfulness and meditation are, at their core.)
I regularly use a toolbox of what I call “Practical Zen Brain Hacks” — simple, super ADHD-friendly mental tricks that can be put to work immediately for more peace of mind – and productivity.
Herewith, three of my favorites…
Witness Your Thoughts
Our inner voice is blabbing all the time: “I have no time right now”; “My to-do’s are ALL so important! Oh my goodness!” — and even, “Yeesh, look at those tacky shoes!”
It’s rare, however, that we actually observe it. Which is too bad. Because when we do, we have the chance to step “outside ourselves” to witness that cacophony for what it is: typically, a lot of ego-based chatter, pointless worry about past and future, negative self-talk, petty judgments, etc.
The very act of witnessing our internal dialogue is a form of higher consciousness. And the more you witness it, the more conscious you are, the more present you are, and the more powerfully you can employ these and other life-improving strategies. Indeed, witnessing your mind’s voice is just Step One in shutting it up…
Shut-Up-A-You-Mind!
You really don’t need to know how to meditate to get your mind quiet.
Here’s a simple way to quiet your mind…and power it up. It takes as little as 10 seconds and results in a refreshed mindset with which to push forward into a demanding task.
I use this trick whenever my mind’s fatigued or just before sitting down in front of a tough engagement – a complicated memo, speech writing or business call.
I just relax my mind for a couple minutes. Which means, I just stop listening to the chatter flying around in my head and listen instead to my breathing…or visualize a lake…or just stare out the window.
Seriously, a minute or two of that and it’s almost like I’ve taken a power nap. I’m not talking about transcendental meditation here. Anyone can do this, though you do get better at it with practice. Try it next time you sit down at work, before you begin a tough task.
The third Practical Zen Brain Hack is what I call…
Meditate in Motion
You don’t have to be sitting in the lotus position to quiet your mind and reap the benefits. Many daily routines and activities are opportunities for mental peace and/or creative problem-solving.
For instance, be conscious when walking the dog, commuting to work, working out, hanging out with the kids – even doing the dishes or the laundry — which are all times when you don’t need to be stressing over past or future.
You can just be enjoying these things for what they are. And THAT is a quieting of the mind just as formal meditative silence is!
So, if, while walking the dog, you were being the witness to your thoughts, choosing to listen to your breathing or just the sound of the outdoors — you are meditating in motion. Without sitting on a bed of nails!
I hope this all brings home the powerful message that you don’t have to “meditate” to get the ADD-crushing benefits of meditation. Try one or more of these, won’t you? And leave a comment to let me know what you think.
Bless!
APB
Alan P. Brown is an internationally recognized ADHD/Productivity Coach, TEDx Speaker, #1 Best Selling Author and creator of the award-winning ADD Crusher™ video/audio ‘virtual coach’ program for ADHD teens and adults.
