Meditation To Help Regulate ADHD Symptoms

Today, we focus on how to use mindfulness, cognitive, and behavioral therapy with somatic work in addressing adult ADHD. We know that attention and focus are the keys to really understanding ourselves and the world. It gives us information as we pay attention, and it becomes part of our conscious awareness in helping us decide, plan, and attend to ourselves, which we do curiously and compassionately in our practice here.

And when we give our attention to something, it determines how we perceive it. Attention shapes our awareness. As we know, neuroscience shows us that we can improve and actually strengthen the muscles in our brain that pertain to focus, concentration, and memory by utilizing mindfulness exercises and training.

Transcript

Welcome.

I'm Cindy Foster and today we focus on how to use Mindfulness Cognitive Behavioral Therapy with somatic work in addressing adult ADHD.

So we know that attention,

Focus,

Is the key to really understanding ourselves and the world.

It gives us information as we pay attention and it becomes part of our conscious awareness in helping us decide,

Plan,

And attend to ourselves which we do in a curious and compassionate way in our practice here.

And when we give our attention to something it determines what we really see and don't see,

How we perceive it.

Attention shapes our awareness.

And as we know from our work here on the podcast that neuroscience shows us that we can improve and actually strengthen the muscles in our brain that pertain to focus and concentration and memory located in our prefrontal cortex by utilizing mindfulness exercises and training.

As we have noted before the mind has an ability to change the structure of the brain.

And we have neuroscience that backs up this fact.

So what we focus on grows.

Where we place our attention and if other things distract us and we stay there,

All of these experiences shape our lives.

So the power of attention is a crucial part of our being.

And so it makes sense for us to continue that muscle memory just like we train physically,

We're training the muscles in our brain with mindful awareness and mindful practice.

So understanding neurotransmitters,

They are chemical messengers that speak either neuron to neuron or neuron to muscle.

They communicate across the synapses to another neuron,

A muscle or a gland.

And so there are several different neurotransmitters which we won't go into right now.

But dopamine,

Histamine,

Serotonin.

So when we're talking about ADHD and neurotransmitters,

We're also talking about parts of the brain that are affected when we're diagnosed with ADHD.

That would be the frontal and prefrontal cortex,

The limbic system,

Which has a lot to do with our emotions,

The basal ganglia,

And the reticular activating system.

And as we're talking about this,

We can also look at some possible deficiencies such as vitamin D affects brain structure and function.

So note if you need to increase or begin with some of these supplements that can help.

Iron could enhance effectiveness of any kind of medication that you might be taking.

Glutamine,

It's a precursor to GABA,

Affecting mood,

Focus,

And hyperactivity.

Coline,

Which is a precursor to acetylcholine,

Which regulates memory,

Focus,

And muscle control.

And the short version,

I won't even try to pronounce this word,

MTHFR,

Which is a gene reduces ability to absorb folate,

Which is B9.

And we want to make sure that we're taking B12 in working with our ADHD.

And you can take folate,

Not folic acid,

But folate,

F-O-L-A-T-E.

And these are supplements that are recommended.

Also zinc could enhance effectiveness of medication.

And essential in manufacturing of proteins and neurotransmitters.

And it can help with hyperactivity,

Attention,

Sleep issues,

Ability to think.

So you might want to be tested also for that.

And looking at also omega-3s and magnesium can help with irritability,

Sleep issues,

Irrational fears,

Anxiety,

Hyperactivity,

Any cravings of sweets.

And it helps with depression as well.

So these are some things to consider in your overall health in working with ADHD.

We talk a lot about self-regulation and using our internal dialogue to help us.

And with mindful and somatic work,

We are actually increasing our self-regulation,

Which helps the executive functions of the brain.

So when we are allowing ourselves this practice in looking inward and attention to the thoughts and the feelings that attach to our thoughts,

We are also building focus inwardly,

Which helps us focus outwardly.

And we are building our skill base to work directly with our thinking,

With our feelings,

With body sensations,

And the responses and the actions that we choose for ourselves.

So working with executive functions,

We are working with impulse control.

Mindfulness and somatic work really help with that.

And the NERO work that we do with the brain here in our practice.

And we are also allowing verbal and non-verbal information to be named and addressed.

And we can take this focus into our external world while we're doing a certain chore,

A task.

We're learning emotional control and regulation,

Identifying,

Naming,

And working with feelings.

And we're learning to self-soothe as well.

These are all examples of executive functions.

We are also self-monitoring.

We're checking in with our own thoughts and feelings and physical sensations.

And beginning to distinguish between action,

Reaction,

How we wish to respond mindfully instead of automatic,

Subconscious,

Out-of-control actions that can take over at times when we're feeling loss of control.

We're learning the ability to initiate and stay with and complete a task to keep our focus on one thing from beginning,

Middle,

To end.

And to also allow space in there to shift,

Bring some flexibility in.

And to shift from one focus and make note of it to shifting to another focus.

Being able to say,

I'm putting my keys down here.

And make a mental note to yourself.

And you can say it to yourself or say it out loud.

This is where I'm putting my keys,

Right here in this bowl.

Then there's a greater probability that we're going to remember because we've used our self-talk to allow that information to seep in even deeper.

And we're beginning to plan,

Prioritize,

And organize in these practices that we do here in the podcast.

So we're actually growing that part of the brain,

Our gray matter,

To help us with the internal dialoguing.

And also in our external world,

How to talk with oneself to accomplish what we wish to accomplish.

Which goes along with realistically,

What are the goals that I wish to accomplish?

And how am I allowing myself to do that?

Are these realistic expectations or unrealistic?

And breaking those down and having a good sense of time?

These are all the executive functions that we are addressing in our practice.

We can note when we're feeling non-motivation.

And we can name it.

That is just a non-motivational thought keeping me stuck,

Attached to,

I'm tired,

What happens if I don't succeed?

Or maybe we don't even realize the thoughts that are going on.

But we just don't want to do something.

But we know we could benefit from it.

So addressing that,

Noticing the emotions there.

Is this a pleasant thought or feeling that's occurring within me?

Is this an unpleasant thought?

And note the unpleasant feeling that might attach.

Or can I move more into a neutral zone about accomplishing this task without having emotions getting in the way of whether I like it or don't like it.

And the dialoguing and conflict back and forth that can keep us in anxiety or just simply shut us down.

So we can actually create motivation by using our imagery,

Using that part of the brain that we use in other exercises here and especially in hypnotherapy.

Imagining the outcome and making that real to ourselves.

Bringing in those healing and productive images that we wish to create within us,

Within our lives.

And bringing those images into focus using all of our senses as we savor that image.

We can even have a picture of it.

Or draw a picture or write down.

Whatever it is to remind us of what we wish to accomplish or how we see ourselves.

So today we focus now on moving into our practice.

So getting into a comfortable practice position,

Whatever that is for you.

Whether you're sitting down or lying down.

Just be careful that you don't fall asleep.

Sometimes people like to incorporate listening to the meditations while walking or standing,

Standing for a while or sitting down.

Whatever works for you in this moment.

And remember this is all of us experimenting together.

Finding our own pace,

Our own way of practice.

And so now as you settle in,

Just notice where you are.

Notice the chair,

The floor,

The earth,

Wherever you are,

Supporting your weight.

As you notice your weight being supported on whatever structure,

Notice your body here.

Notice your breathing.

And if you wish you can take in a couple deep slow cleansing breaths in.

Just breathing in.

And breathing out as you just let go.

Letting go of the breath.

Remembering that the breath is one of the first keys to returning our focus to the present moment.

And we can note right now,

Perhaps noticing,

Oh,

I was holding my breath earlier.

Now I'm actually breathing more deeply.

Or maybe you can notice some swirling energy,

Nervous energy.

And that's okay too.

So just noticing that as you take in another deep slow breath in and out.

And now finding your own natural rhythm of breathing.

Just breathing as you normally would.

As the breath flows in and flows out.

And then noticing again the mind pulling you away with distractions.

Maybe sounds you might hear outside of your room.

Or thoughts or memories.

To-do lists.

Judging thoughts.

Am I doing this right?

Or why in the heck am I doing this at all?

Does this really work?

And then we can see we're off.

The mind is off to the races.

So if we begin to attach to those thoughts,

More than likely we're going to continue on that roller coaster ride with all the narratives.

So just noticing gently as you can right now.

No pressure.

When the mind takes you in that direction and then maybe in a different direction of feelings or body sensations.

And then we start thinking all those thinking thoughts.

So when you notice the mind is pulling you in lots of different directions or in a certain direction without giving yourself a hard time.

Gently letting go as it will right now of wherever you've gone.

Okay I'm letting go of this thought.

Breathing coming back to my body.

Oh here comes another thought.

Let me let go of that one.

This one's taking me down like a train down this path.

Okay let me recognize that and name it.

Racing thoughts.

Too many thoughts.

More specific thoughts.

So you can name those.

We don't have to try to figure them all out or where they come from.

They're just here for whatever reason.

Wanting to invade and take your focus off of just being quiet and feeling some comfortability and just being with yourself and quiet.

It wants to pull you away from that.

And that's okay because it's just familiar.

It's just used to doing that.

That's the habit energy that gets attached here with ADHD.

And that's okay.

So we are beginning to recognize that and know that we don't have to fear quiet.

That we can actually find some peace in quiet.

And if you wish to put some music on to have that in the background that would be okay too.

Whatever it is for you to allow yourself to be here now and be somewhere else later.

And you can note any self-criticism.

Sometimes people think they have to use self-criticism to motivate.

But you don't.

In fact,

We're here to begin to identify,

Maybe reconnect or reclaim our own self-compassion for having ADHD and how that's affected our lives and how it's affecting our life right now in this moment.

And that we can work with it.

That it is workable.

We might have already attached beliefs to it.

That,

Oh,

I can never be able to focus because I have ADHD or I won't be able to do this practice.

And then we just give up instead of allowing the experience to unfold as it will and just staying with it.

So we're cultivating that self-regulation in this practice.

So don't let your experience or your mind tell you that you can't do this.

It can be very challenging.

But research tells us that this practice and people that I've worked with and other people that I've come in contact with have stated that they didn't think they could do this in the beginning.

But now they can because they allow that unpleasant and that discomfort feeling to take hold for a time.

But as they stayed with that experience of discomfort and unpleasantness and sometimes excruciating to stay focused on themselves and the quiet and the breathing and allow the thoughts to come in and come out that they began to lose the intensity of that discomfort and that newness of being with yourself in this way.

So you're developing a new relationship with yourself in this way of self-discovery and curiosity,

Self-exploration with compassion,

Patience.

So we're learning patience to be with a very active mind.

And this practice has proven to be very effective even more so with a very active mind.

So stay with it.

Notice when the mind wants to tell you,

I can't do this.

The judging mind wants to take over because of the uncomfortableness or the newness of it.

I'm familiar with a different way that my mind works.

And that's the only way it can work.

So notice when those thoughts come that pull you away or take you away and make you shut down.

So coming back to you and your breathing gently with kindness as we learn to cultivate self-kindness and patience for whatever arises within us that is uncomfortable,

That is sometimes excruciating.

Breathing with it,

Staying with it as long as you can.

Maybe staying just a minute longer than you did last time with your breathing.

And knowing that in between the thoughts and the feelings that attach to the thoughts,

There's space.

And we find that space when we come back and we breathe and we return to ourselves.

Letting go as best we can.

The mind is never really quiet.

But we can slow it down and we can build that space in between the thoughts.

We can expand that spaciousness between one thought before the next thought comes.

So stay with it because you're going to be building those muscles within your brain as you stay with this.

Accepting you as you are right now with whatever thoughts might be occurring,

Distractions with those thoughts or sounds or a physical symptom you might now be noticing,

Oh I'm attaching to that now.

And that's taking my focus.

This is all very good information to know because we're learning the landscape of our own internal world without criticizing it and judging it as right or wrong or good or bad.

It's simply what it is and that's okay.

So staying with yourself as you breathe with whatever you notice or not notice right now.

So remembering that you always have the choice of staying with a certain thought,

Thought.

Notice where it goes in your body as you softly breathe with it without immediately critiquing it.

Naming it as a thought.

This is simply a judging thought,

A worry thought,

A sad thought,

A not good enough thought,

Whatever it is,

Without immediately believing it,

Attaching to it or trying to get rid of it and banish it.

But we note it,

We acknowledge it for no other reason than it's here without reacting to it in those ways of ignoring or attaching or trying to bury it or pretend it's not there or react to it with rage or fear.

It's simply a thought that emerges and maybe we notice it emerges more when I get quiet so I begin to fear it.

So noting that,

That's good information to have as you come back now to your body,

To your breathing and making a conscious effort to let go as it will right now.

No pressure,

You're just seeing,

You're dipping your toe in,

You're just experimenting with curiosity and compassion because these are things that you're experiencing.

So hold yourself as you can and that might be another thing that you're learning and allowing is to how can I be gentle and compassionate with myself when this discomfort arises.

So you're doing that right now by just paying attention in a caring way.

As you notice whatever you notice right now within you,

As you just breathe and maybe you can use your imagery here to hold yourself,

Yourself,

To hug yourself or hold yourself in love,

Compassion.

And if it's difficult to hold yourself or imagine yourself allowing compassion,

Caring,

Kindness,

Patience towards yourself,

Imagine receiving that from someone else.

You can borrow that till you build your own willingness and permission for your own self caring and love.

Feeling the love of someone who cares for you and bringing that into yourself as you just observe whatever's going on,

Thoughts,

Feelings,

Physical sensations,

Safe within your own breathing,

You're building your own internal safety.

We can build that within ourselves and ground ourselves in our own internal safety.

And knowing how we wish to attend to these feelings,

To these thoughts,

And even physical sensations or symptoms as we notice them in a caring way.

As we begin to replace fear and anxiety with curiosity and caring and allowing that for you in this moment.

And as you softly breathe,

Breathing in and breathing out,

And maybe you can focus softly on your muscles,

Maybe gently softening,

Softening and releasing out any tightness or tension they might be holding right now.

And knowing that your mind,

Body,

Heart,

Your spirit,

Your essence,

Here,

Alive,

Well,

In this moment,

Even with an active mind,

We're here,

We're okay,

We're attending to ourselves in a caring,

Curious,

And kind way.

And as we allow this,

We're actually building more space between the thoughts,

Allowing in,

Perhaps,

Some self-patience and kindness as we can right now in this moment.

Each moment is different.

And you might notice in a different moment or this moment right here that I allowed in a little bit more quiet than I did when I first sat down.

Or first began this practice.

Maybe the thoughts sped up because this is new.

So we can see that everything within us is shifting and changing.

Everything within us is in change.

The cells in our body,

Blood tissue,

Muscle,

Thoughts,

Nerves,

Feelings,

Blood,

Physical sensations,

All within change.

That's the beauty of impermanence.

When we think of change,

Sometimes it elicits automatic fear or anxiety.

But change and permanence also allows us space,

Space to return to ourselves in this loving and kind way of being with ourselves and finding some acceptance within change,

Within ourselves,

And within our outer world as well.

And now,

Noticing again your whole self here,

Making contact with the chair,

The floor,

The earth,

Wherever you are.

And noticing your breathing,

Returning to your breathing,

Breathing and living in this moment.

This is where we're living and breathing.

We're not living or breathing in the past,

And we're not living or breathing in the future.

We're right here and now.

And each moment of focus in the present moment is building towards a future that we desire.

As we allow in more self-awareness,

Leading to more self-regulation and self-soothing,

Where we don't feel the need to distract continuously,

To feel alive or feel okay or to keep unpleasant things away.

And we don't need to try to self-medicate,

But to know what's going on within us and know that medication has a purpose and can help with chemical balances as we learn skills internally internally that also enhance and contribute to our focus,

To our attention and well-being.

To know we can feel comfortable within our own skin and within our wholeness.

So if you've stayed through this practice today,

You have done very,

Very well and need to acknowledge that within yourself,

That you are able to stay with this program right up until the end.

Well done.

As you continue to allow this practice in your daily living,

As you now gently recognize your whole self here,

Mind,

Body,

Heart,

Your wonderful spirit,

Your courageous spirit for doing this exercise,

To try something different,

To allow in new information and perhaps a new relationship with yourself and working with your whole self and allowing in whatever you experienced today.

And perhaps you didn't know you could sit this long or stand this long or maybe you sat part of the time and stood up part of the time or maybe you walked some of the time.

That's perfect.

You're learning and you're allowing and you're doing it in a caring,

Compassionate,

Curious way.

So give yourself credit and allow a continuation of this practice so you can experience the fullness of the health benefits available to you within these practices.

So now,

If you haven't already,

Stretching your body some,

Feel your aliveness but maybe feeling a little bit more calm,

Focused,

Safe and centered within yourself.

Gratitude,

Appreciation for who you are right now in this moment.

As you breathe in the newness of this moment,

Each breath is new and each moment is new.

And when you're ready,

Taking your time,

Perhaps drinking some water,

Whatever you need to do to attend to yourself as you transition from this practice into your daily living and bringing this practice into your daily living,

Carving out time for you to continue this formal practice and then seeing about slowing down thoughts when you're interacting with someone,

Coming back to yourself.

You're breathing.

See how it can work in your outer world.

It's all information.

Enjoy your day.