Meditation for kids and adults with ADHD. TM or Transcendental meditation is the best practice to calm the active minds and bodies of individuals with ADHD.
For individuals with ADHD, learning becomes inhibiting because it is so hard to hold focus. Children have a hard time in school paying attention to teachers for instruction, lesson directions, and homework. In addition, they have a hard time sitting still.
Children become frustrated, disconnected, confused, and feeling of being lost. They feel restless and overstimulated, with little control over their thoughts or body control at times.
ADHD children and adults, symptoms have been alleviated with medications. Medication has helped turn around the lives of millions of children and adults. With that said, these medications also come with serious concerns about the side effects and sudden stops of these drugs.
TM (Transcendental Meditation)
TM meditation does not need the individual to concentrate or have willful control of the mind as other types of meditation do. Unfortunately, these types of tasks are often complex for those with ADHD.
TM meditation is a simple, natural technique. Usually practiced about 20 minutes twice a day. Practicing TM meditation is a natural and effortless way to calm and settle the mind into a wise state of rest.
TM is a technique where a mantra (a word) or the sound of the Vedic tradition is used. It should be a word that has no meaning. It can be a simple positive-sounding sound one can repeat. The word or sound is given to the individual by the instructor. This secret word is kept to the meditator and not shared with anyone else. Only the meditator and the teacher know this particular word or sound.
It is in the individual’s best interest that the word given has no meaning. For this reason, our minds look for a connection with every term associated with something in our memory bank. Therefore, if it is a word that has meaning, our mind will find it. Consequently, it is best if it is meaningless to keep the mind repeating a word without being connected to thought.
A Simple TM Meditation for Kids
Sit in a comfortable position with your feet on the ground. Close your eyes and take some deep breaths through the nose and out the mouth to promote relaxation.
Please open your eyes, and close them again. Then, repeat the mantra (word) or sound in your mind. When you recognize distracting thoughts that come to your mind, return to the mantra.
In Hinduism, the sound Homm reflects the sound of all vibrations combined, both positive and negative.
Chant in your mind in this fashion HHHHHHHOOOOOOOMMMMMMMM HHHHHHHOOOOOOOMMMMMMMM.
It would be best if you varied the length and tone of each letter of your mantra while chanting. Doing so makes it easier to induce this “trance” effect on your mind. Once again, how you do that doesn’t matter. It should work as long as you chant it for the whole session.
Meditation for kids and adults with ADHD is not easy as other types of meditation. TM makes it easy for ADHD individuals. It promotes stillness in the mind and body, returning both to a calm, peaceful place. Each time, it gets easier and more enjoyable. One realizes the favorable effect it has during and after each session. Therefore, the individual will be more willing to do and stick with the practice. Reaping the benefits in its fulness with a quieter mind and a more relaxed and at ease body.
More Resources:
Mindfulness Exercises for Kids
https://1111newme.com/2021/01/03/mindfulness-exercises-for-kids/
TM Meditation in Children With ADD/ADHD https://clinicaltrials.gov/ct2/show/NCT03817593