What are the best meditation practices for teens with ADHD?

Meditation can be a powerful tool for teens with ADHD, helping them improve focus, reduce impulsivity, and manage stress. However, traditional meditation practices may feel overwhelming or boring for teens with ADHD, so it’s important to adapt techniques to suit their needs. The key is to make meditation engaging, short, and accessible while incorporating movement and sensory elements to hold their attention.\n\nOne effective technique is **Mindful Breathing with Movement**. Start by having the teen sit or stand comfortably. Ask them to take three deep breaths, inhaling through the nose and exhaling through the mouth. Then, guide them to pair their breath with simple movements, like raising their arms on the inhale and lowering them on the exhale. This combines mindfulness with physical activity, which can help channel their energy and improve focus. Repeat this for 2-3 minutes, gradually increasing the duration as they become more comfortable.\n\nAnother helpful practice is **Body Scan Meditation**. This technique helps teens become more aware of their physical sensations, which can ground them in the present moment. Have them lie down or sit in a comfortable position. Guide them to focus on one part of their body at a time, starting with their toes and moving up to their head. For example, say, ''Notice how your toes feel. Are they warm, cold, or tingly?'' This practice can be done in just 5 minutes and is especially useful before bed to promote relaxation.\n\nFor teens who struggle with sitting still, **Walking Meditation** is an excellent alternative. Find a quiet space where they can walk slowly and mindfully. Instruct them to focus on the sensation of their feet touching the ground, the rhythm of their steps, and the movement of their body. Encourage them to notice their surroundings, like the sound of birds or the feel of the breeze. This practice combines mindfulness with physical activity, making it easier for teens with ADHD to stay engaged.\n\n**Guided Imagery** is another effective technique. This involves visualizing a calming scene, like a beach or forest, to help reduce stress and improve focus. Guide the teen to close their eyes and imagine the details of the scene—what they see, hear, smell, and feel. For example, say, ''Picture yourself walking on a sandy beach. Feel the warm sun on your skin and hear the waves crashing.'' This practice can be particularly helpful before tests or stressful situations.\n\nScientific research supports the benefits of meditation for ADHD. A study published in the *Journal of Attention Disorders* found that mindfulness-based practices significantly improved attention and reduced hyperactivity in teens with ADHD. Another study in *Mindfulness* showed that regular meditation can enhance executive functioning, which is often impaired in individuals with ADHD.\n\nTo overcome common challenges, keep sessions short (5-10 minutes) and use tools like timers or apps to make meditation more engaging. Encourage consistency by practicing at the same time each day, such as before homework or bedtime. Finally, be patient and celebrate small wins—progress may be slow, but even a few minutes of mindfulness can make a difference.\n\nPractical tips for success: Start with short sessions and gradually increase the duration. Use apps like Calm or Headspace, which offer guided meditations tailored for teens. Incorporate movement and sensory elements to keep them engaged. And most importantly, make it fun—let them choose the techniques they enjoy most.