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How to Meditate Without Meditating

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? 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 to Know How to Meditate!

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:

How-to-Meditate-Beat-Overwhelm

“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 share 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.)

Mindfulness strategies are among the most powerful ADHD alternative solutions in successfully managing my own brain. And I regularly use a toolbox of what I call “Practical Zen Brain Hacks” — simple, super ADD-friendly mental tricks that can be put to work immediately for more peace of mind – and productivity.

For instance, you can flip from a negative mental stance to a positive one by simply mindfully throwing the correct switch in your brain — and change your inner voice, along with your physiology. (Negative thoughts and emotions create a destructive “physiological cascade” of harmful neurotransmitters. Switching to alternative positive thoughts negates that negativity!)

Hence, instead of buying a book to learn how to meditate, do some Practical Zen Brain Hacks. Here are three of my favorites…

How to Meditate without Meditating

You can “meditate” without having to learn how to meditate!

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!”

How to Meditate by Listening to Your ThoughtsIt’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.

Quieting Your Mind is How to Meditate

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.

How to Meditate by Walking Your DogFor 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 having to learn how to meditate 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.

Are You Making Your ADHD Worse?

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We ADDers can be at a disadvantage from the get-go, so we have no business adding more troubles to our plate. But we do. There are many things we do TO ourselves – or don’t do FOR ourselves – that make our ADHD worse, or just seem worse. This eBook details five things we must stop doing, and show how to correct course. Stop making your ADHD worse! Get my free eBook, 5 Things You’re Doing Every Day that Make Your ADHD Worse at www.ADDCrusher.com

 

Bless!

Alan

Alan P Brown CrusherTVAlan P. Brown, an internationally recognized Productivity Coach, TEDx Speaker and #1 Best Selling Author of Zen and the Art of Productivity: 27 Easy Ways to Have More Time, Earn More Money and Live Happier is the host of Crusher™TV, where he and his Guest Experts share simple ways to get more done in less time with less stress. Follow Alan on Twitter and on Facebook.

5 Responses to “How to Meditate Without Meditating”

By Maggie Khaja - 18 November 2018 Reply

Thank you; at 74 I just can’t keep up with myself anymore!

By ADD Crusher - 19 November 2018 Reply

Hang in there, Maggie! -Alan

By Shane Alger - 24 November 2018 Reply

Thanks for this very useful tips Alan. I’ve often found myself at times that you don’t necessarily have to be sitting down to meditate – nature is a meditation in itself. And procrastination does appear to be a major struggle for me. That’s something I think I may will need to become aware of before getting stuck into important tasks. Keep these coming! Please! – Shane.

By ADD Crusher - 27 November 2018 Reply

You’re very welcome, Shane — and so glad you’re aware of the meditative power of nature. There’s a lot of research on that topic. If we all just got outdoors once a day it would make a difference in our focus and mental stamina!! AB

By Shane Alger - 24 November 2018 Reply

Thank you for this Alan. These tips will be of great use for sure. -Shane

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