I can see your eyes rolling, reading the title.

You’ve probably seen pictures of people meditating sitting still for an extended period of time, and you’re like, “my child can never  do that.”

Not so quick to judge…

Meditation is a very calming and refreshing experience. The practice of meditation involves a lot of focus and concentration. And focus and concentration are what many children with ADHD are lacking. But, it does not mean meditation is impossible for children with ADHD.

Research shows that mindfulness training improves attention span and helps with self-regulation, which is missing in individuals with ADHD. The food and supplements we talked about in the Eat to Focus Protocol provide the ingredients to support brain growth and development. Mindfulness meditation and other brain-challenging activities are the instructions to rebuild neuronal pathways and connections.

When I first started running more than ten years ago, I can only run for about a minute. Then I have to stop, catch my breath, and begin again. That did not stop me. I keep running and stopping. And you know what, since then I’d run multiple short races, half marathons, marathons, and triathlons.

When I first started meditation, I can only sit for a few minutes, and I need to get up to do stuff. I kept practicing. Today, I can meditate for up to an hour.

With “practice,” I’m able to “still” my monkey brain and meditate for more extended periods.

Once I got the hang of it, I enjoy meditation. It feels like doing yoga for the brain because you’re trying to wrestle your mind to a still position where you start having “mystical images.” This is where you achieve the alpha brain waves. It’s the calm brain waves right before you drift off to sleep, but not quite asleep.

The fascinating thing about meditation is that it can change brain waves and brain activities. Research/studies have shown structural and physiological changes in the brain with frequent meditation. 

It has many physiological benefits, and increasing focus and concentration are a few. Thousands of research and studies have shown the benefits of meditation and its effects on metabolism, blood pressure, brain activation, and other bodily processes.

When we first started meditation, my daughter did not like it. Just the thought of sitting down and doing nothing for 5 minutes sounds like torture to her. She was ten years old, so it is still quite easy to persuade her to do it. She would set her own timer on her watch, which gives her some feeling of control. We try to do it every day, but of course, it’s hit or miss.

After meditating several times, my daughter did acknowledge some benefits, such as feeling calm, refreshed, and increased alertness, which helped clear her mind for mentally demanding tasks. Now she does not fight me as much if I ask her to meditate before starting her homework. Yet, 5 minutes is still what she is up for.

For starters, aim for five minutes or less, something that you know your child can comfortably handle. Be sure to make it fun. Otherwise, they are not going to do it again. 

I used to snuggle with my daughter in her bed at bedtime. Then I would let her put one of her favorite stuffed animals on her belly while lying on her back. I would ask her to take deep breaths until she sees her stuffed animal rise and falls on her belly. 

This helps to teach her the breathing part of the practice. The trick is taking long deep breaths that fill up the belly. Slowly you can add the counting from 1 to 10 to make the breaths longer.

Start by looking at it as “quiet time.” Even if your child can’t sit with their eyes close for 5 minutes, have them start by being quiet for 5 minutes, not making any noise or big movements. They can play with their stuffed animals, draw, or do whatever they want. You can also play some soothing music in the background. This quiet time can also be used as a transition to the next tasks or activities.

You can also do the “quiet time” right before bed. Snuggle with your child, read a story, and kiss him or her good night. Then turn off the lights. Some children have difficulty falling asleep. Be firm and tell your child, so he or she knows that he or she has to stay in the darkroom and not make noise. A small night light is allowed. Most children will eventually fall asleep.

Adding the “om” is beneficial as well. The vibration of the “Om” chant, believe it or not, massages the vagus nerve, and calms the nervous system.

Countries in Southeast Asia have been practicing meditation for over two thousand years. It has always been associated with religious rituals. However, it has no religious boundaries. Anyone can practice this mental art form, regardless of faith or belief.

Mindfulness and yoga are commonly practiced in the general community to improve mental and physical health. Parents, teachers, and healthcare providers are also increasingly using such interventions with children. 

Ok, there you have it…

I hope you find this information helpful. Let me know what you think and comment below. 

Remember ADHD does not doom your child to a life of under-achievement. You know your child is bright, full of potential, and deserves the best. In fact, many of the world’s greatest discoveries and inventions were made by people with ADHD.

If you’re just starting out on this natural ADHD treatment journey and still in the research phase, check out my new book Eat to Focus. Inside this book, you’ll learn why your ADHD child is always hungry, why he or she seems addicted to milk and bread, the underlying causes of ADHD, and the most effective ADHD treatment that addresses all the causes to reduce hyperactivity, impulsiveness, and anxiety while improving focus and calmness in your ADHD child. 

Ok, there you have it…

I hope you find this information helpful. Let me know what you think and comment below. 

Remember ADHD does not doom your child to a life of under-achievement. You know your child is bright, full of potential, and deserves the best. In fact, many of the world’s greatest discoveries and inventions were made by people with ADHD.

I helped my crazy wild child who couldn’t read or write when she was little overcome her learning difficulties, and become a merit scholarship student majoring in premed at Loyola Chicago University.

So don’t give up, everything is possible. 

If you’re just starting out on this natural ADHD treatment journey and still in the research phase, check out my new book Eat to Focus.

Inside this book, you’ll learn why your ADHD child is always hungry, why he or she seems addicted to milk and bread, the reason why most ADHD treatments do not work, and the exact four strategies I’ve used for my daughter to help her calm down to focus and finally learn normally.