How to Reduce ADHD Symptoms Through Meditation

As a meditator and a person with ADHD, I’ve learnt that the proper kind of meditation can reduce ADHD symptoms. The following are steps based on my personal experience:

1. Learn Mindfulness Meditation

First, you need to learn how to practice mindfulness meditation. See here: ADHD-Friendly Way to Meditate. It’s a direct way to strengthen your working memory.

2. Relaxation Exercise

Once you can be mindful about 30% of the day, you’re ready for the next step:

  1. Sit or lie down.

  2. Feel your body.

  3. Breathe, and relax.

Bear in mind that the point is not the breathing, but the relaxation. Wherever you notice tension in your body, see how you can allow it to relax naturally as you breathe in and out. The mind and body are connected; so when the body calms down, the mind calms down too.

3. Observe the Subtle Manifestations of ADHD

Once you have mastered the two steps above, you will begin to notice the subtler signs of ADHD—the physical restless energy, the mental unsettledness, or even the subtle mental urge to rush. Just notice them as they are without trying to fix them. Let them gradually settle on their own.


Every one of the steps above reduces ADHD symptoms. If you can work through all of them, you can get reach a point where it’s as if you don’t have ADHD. That’s my own experience.

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