Mindfulness - the awareness that arises from paying attention, on purpose, in the present moment without judgement

Mindfulness and Meditation has gained popularity worldwide as a practice for enhancing mental well-being, reducing stress, and fostering a sense of inner peace. Meditation can be a powerful practice that’s suitable for most people because there are so many different forms that it can take. There are a lot of misconceptions, though, about what meditation is and how you can meditate even with the busiest of brains.

As someone with ADHD who meditates regularly, I sometimes find meditation where I’m seated in stillness challenging. Luckily there are lots of different ways of meditating that makes it accessible for almost anyone, whatever their needs. That said, there are some instances where meditation might not be suitable. People with severe psychiatric disorders, such as severe depression, anxiety, psychosis, schizophrenia, PTSD, or bipolar disorder, should consult healthcare professionals before starting a meditation practice. Similarly, if you’re experiencing acute grief, chronic pain, or specific physical health conditions you might need to modify your mindfulness or meditation practice. Start slowly, having tools and resources for grounding, and connecting with trauma-informed practices can help you to have a safe and supportive experience.

What mindfulness and meditation is

Mindfulness has been described by Jon Kabat-Zinn as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally”.

What does that mean in real terms though? Well, it’s easy enough to be present but being present and really noticing what’s going on without judging it takes a little bit more focus! Meditation is fundamentally about cultivating awareness of your present moment experience. It involves focusing the mind on a particular object, thought, or activity to help us to feel connected to the here and now. Being present with what is helps us to step outside of the stories we tell ourselves about the past and the future.

Mindfulness and meditation as a tool for mental and emotional well-being

Regular meditation practice has been shown to have a whole load of amazing benefits for mental and emotional health. It can reduce symptoms of anxiety and depression, enhance concentration and creativity, and improve overall emotional stability. Through meditation we can also develop a greater sense of self-awareness and inner peace.

While typical images that show people meditating show someone serenely sitting cross legged on a yoga mat, meditation doesn’t have to be a one-size-fits-all approach. There are various types of meditation, such as mindfulness meditation, loving-kindness meditation, and movement based meditation like mindful walking or even ecstatic dance. This versatility means we can find a practice that suits our needs and the way our energy ebbs and flows from day to day.

A short Mindfulness exercise to try

Let’s try a short mindfulness exercise now, so you can see what I mean.

Find a small object. A coin or a button is perfect.
Start by holding it in your hand. Turn it over a few times.
Feel the weight of it in your palm. Does it feel heavy or light?
Notice whether it’s warm or cool to the touch.
Try not to attach to these observations. We’re simply viewing our object non-judgementally.
Notice its texture. Is it smooth or rough? Is it one texture all over?
Notice the colour. Is it a uniform colour all over? Or does it vary?
What effect does light have on the object?
Again, if you find yourself making judgements about the object, simply let them pass by without attaching to them.
Does the feel of the object change if you place it on different parts of your body?
What happens if you press it against your face?
Or rest it on your wrist?
Does the object have a smell?

What you’ve been doing during this exercise is mindfulness. You have been “paying attention, on purpose, in the present moment and non-judgmentally”. How did it feel?

A mindfulness or meditation practice

The word ‘practice’ is key when it comes to mindfulness and meditation. Meditating is a process of starting again, over and over. We begin our practice, our mind wanders, we notice that it has wandered without judgement and we bring ourselves back to the practice.

We practice bringing our attention to the breath and when that attention wanders we bring it back again. We practice bringing the attention to the object we’re focussed on and when that attention wanders we bring it back again. We practice being present in our environment, and when our attention wanders we bring it back again. We practice being non-judgemental about our thoughts, feelings and sensations and when we slip back into old patterns, we begin again.

Mindfulness and meditation is best practiced regularly. Some days it feels easy and some days it feels impossible. Most days it’s somewhere in between. That’s true whether you’re an experienced meditator or a complete beginner. We practice for practicing’s sake though and it’s the practice itself that leads to benefits outside of the practice itself.

What meditation and mindfunless isn’t

A quick fix: meditation is not a quick fix for life's challenges. While it can offer immediate benefits like relaxation and stress reduction, the deeper, long-term benefits require consistent practice and patience. It’s a gradual journey rather than an instant solution. As I mentioned above, I have ADHD so being consistent with anything can be a challenge. I don’t always have a formal meditation each day but I do always take some time to be present and engaged with the here and now. Having a consistent approach is all about being adaptive towards your needs.

An escape from your struggles: meditation is not about escaping reality or avoiding your problems - that’s spiritual bypass - instead, it’s about facing them with a calm and clear mind. Being with what is. Accepting all of our feelings, emotions and thoughts, and allowing them to be there. Meditation helps us to develop resilience and have a deeper understanding our experience.

Meditation tips for neurodiverse brains

Those of us that are neurodivergent sometimes face unique challenges when it comes to traditional meditation practices. Here are some tailored tips to make meditation more accessible and effective:

Shorter sessions

For those with shorter attention spans (like me!), starting with brief meditation sessions can be more manageable. Even a few minutes of focused breathing or mindfulness can have a positive impact. Gradually increasing the duration as comfort and focus improve can lead to longer, more effective sessions. I also find it really helpful to listen to guided meditation sessions from teachers who offer sessions where there’s not too much silence.

Incorporate movement

Neurodivergent people often benefit from more movement based meditation practices. This could include activities like walking meditation, yoga, or Tai Chi, which combine physical activity with mindfulness. These active forms of meditation can help channel excess energy and improve focus.

Use guided meditations

Guided meditations can be particularly helpful for neurodivergent people. These recordings provide step-by-step instructions and can help keep the mind focused. There are lots of resources available, including some free meditations on my blog. If you find a session is still too under-stimulating try increasing the playback speed!

Sensory-friendly environments

Creating a sensory-friendly environment can make meditation more comfortable. This might involve using noise-canceling headphones, dimming the lights, or using calming scents like lavender. You might also try meditating under a weighted blanket. Finding a space that minimises sensory distractions can enhance the meditation experience.

Get your mindfulness and meditation on

Meditation is a powerful tool for enhancing ourl well-being, but it is often misunderstood. By recognising what meditation is and isn’t and making accommodations for ourselves, we can approach our practice with realistic expectations and an open mind. For neurodivergent people adapting meditation practices to suit our needs can make it more accessible and beneficial.

If you’d like support to explore a meditation practice I offer 121 meditation and mindfulness coaching sessions. You can get in touch here. If you’re in Birmingham you could also come along to one of my guided meditation and sound bath sessions. Happy meditating.