Image: a woman sat meditating in a busy city
Last week I attended a mindful walk with The Lazy Health club.
Led by the compassionate and knowledgeable Dr Paul Jepson and with some other lovely folks, we walked (or perhaps meandered!) around the park, stopping to study the trees, listen to the sounds and practice some mindful breathing. It was such an enjoyable morning and I left with a sense of calm.🌲🦆🌺
As someone navigating the challenges of ADHD, I'm always looking for new ADHD strategies to try out and I've found that incorporating mindfulness meditation into my routine extremely beneficial but not always easy to do, especially when I'm feeling stressed.
Mindfulness practices have been found to help ADHDers by improving the ability to focus and to notice internal changes (a skill that is useful for emotional regulation as well). It can raise dopamine in the brain, the neurotransmitter thought to be low in ADHDers.
But if just the thought of sitting still and being mindful makes you feel fidgety, there are other options.
In fact, choosing a moving mindfulness strategy or one in the presence of other people can elicit even more benefits…
Here are 4 tips for making mindfulness work for you:
1) Embrace Moving Meditations:
In line with 2024’s #mentalhealthawareness week theme ‘#movingmoreformentalhealth’ mindfulness doesn’t have to be about sitting still.
If you find you get bored or restless when trying to meditate, try one of these moving mindfulness practices:
🧘♀️Yoga:
Engaging in yoga helps you connect breath with movement, providing a structured yet adaptable way to practice mindfulness whilst improving strength and flexibility of body and mind.
Qigong:
This ancient Chinese practice combines slow, deliberate movements with breath control. It’s excellent for improving focus and balancing energy.
🚶2) Mindful Walking:
🌳🌲Take a walk in nature or a quiet place, paying attention to the sensations, the sights, sounds and smells around you. This practice grounds you in the present moment and focussing on your senses helps to calm that busy mind.
🐕*Whilst I’d normally say walks are always better with a dog, next time I would go without.
I noticed my attention being pulled at times between appreciating the sounds of the wind through the trees and keeping an eye on the dog (who was in the mood to cause trouble!)
3) 👯Practice with Others:
Coregulation and Focus: According to polyvagal theory, being around calm, focused individuals can help regulate your nervous system and improve your own focus aiding emotional regulation.
4) Guided Meditations: Struggling to keep the internal noise quiet and focus on your breathing? Guided meditations can provide structure and visualisations.
By finding a strategy to make mindfulness work for you, you can harness the benefits such as improving focus, reducing stress, and enhancing emotional regulation. 🌿✨
What strategies would you like to try to develop you mindful meditation muscle? 💪
Image: A woman meditating crossed legged with plants either side
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