I looked at these comments yesterday and *thought* I saw one that said the meditation is too long for someone with ADHD. I wanted to respond and say how much I appreciated that feedback. I don't doubt it is too long for some folks with ADHD; with others it may be OK. What helps with ADHD is a bit different for everyone. AND that helpful comment gave me the idea to also offer 5-minute versions of these ADHD-supporting meditations, in case that makes the practices more accessible.
Would anyone be into that?
More meditations are coming overt he coming months, each with a different emphasis, as a way of getting at a different aspect of ADHD
Hi Jeff more meditations from you are always welcome . For me it’s not too long as I tune in and out and it’s nice to be able to have time to adjust to coming back. It seems like at the right point you say it’s OK if your mind wanders just come back as you said it’s different for everyone.. I’m wondering how I can get back to meditation caregiver.?
I had to laugh when you said, “maybe you are zoned out doing something else”, and added that this was perfect:) I can’t imagine a more accessible and accommodating experience of meditation.
Maybe an alternative 5 minute meditation would be welcome to some, but maybe we also need to let go of any guilt we have about completing a meditation!
Sorry jeff it was on the caregiver and the warrior ? I loved that topic and it’s so difficult with people with ADHD to know when to be strict and to know when to be compassionate when should we push ourselves and when should we just give into what is?
Thank you for covering this topic. We need it. Have a wonderful day.
That was amazing! This time I decided to focusing on an object outside my family room window. I found it a bit easier to catch my mind planning and bring it back. I realized that I the feeling ofbe "being caught up in nature" because I unconsciously do this very thing when I am outside "being in nature" Thanks.
Just posed this very thing to Dan Harris in his”post meditation” video the other day. Am struggling understanding how meditating on what frustrates you or what you struggle with can help you. I always thought that meditation was helping you alleviate the feelings of what is causing the angst and anxiety. To me, if I meditate on what is eating at me, it only intensifies the anxiety!! What in the world am I doing wrong?! 😑. Perhaps I am missing the boat on what (and how) meditation is supposed to help us manage our emotions and mental anguish. I thought the benefits were so we can then operate as a much calmer, more rational person. Can you explain what I am misunderstanding?
Hi Suzanne - Great question! KP has some good insight below - there IS a way to notice your anxiety and take it less personally, you notice its strange objective qualities in experience, the location, whether it vibrates or spreads , etc. The idea there is by isolating the anxiety to body sensation, we don't feed the other domains (talk, image etc) that amplify the anxiety. AND the act of noticing the anxiety itself can help us dis-embed from it, so it plays out it's long (or short) arc. That's just one strategy - another is to ignore the anxiety and focus on some other neutral or comforting sensation / sound. That can work too.
Note the "can" - sometimes it doesn't work! Especially with anxiety, which is so sticky. If you try both these things and meditating when anxious still makes you anxious then don't do it. Do another practice - run, talk to a friend, do self-compassion, dunk your face in a sink of ice cold water (old DBT trick). Different strokes work for different folks.
Judson Brewer has a good book all about how mindfulness can help with anxiety if you want to get more context and tips. Also many chronic anxiety conditions can hugely benefit from somatic therapy, to say nothing of other modes. With patience and curiosity, it is a workable condition friend. And a very uncomfortable one, so you have my sympathies!
I find that recognizing the anxiety and literally feeling and being curious about the related physical sensations allows me to tell myself, "Oh, hey, this is what anxiety feels like" and remind myself that it will pass. I WILL feel confidence, instant calmness again, even if it won't be until tomorrow. Focusing on the physical allows me to get out of my emotional monkey mind churn and just breathe deeply for a moment to regulate. I also like to repeat "Respira" which is such a beautiful Spanish word for "Breathe."🌿🌺🌿
I completely understand what you're saying! Something that helps me is finding something else to sort of pendulate to. Like maybe it's petting my cat or looking at my backyard through the kitchen window, whatever works on that day at that time. Then I can sit with my anxiety (or whatever unpleasant feeling I am having) for a minute or even just a few seconds, then focus on the something else that brings me joy or calm. The key for me is to not sit with the unpleasantness too long if I'm not up for it, and some days I'm not up for it at all and just think about seeing the ocean for the first time or holding my kids when they were tiny and still smelled good. We must all be better at being gentle with ourselves and accepting our limits without judgment. The meandering river is calmer, longer, and sees more. If something is too much, step away: that's not only okay, it's healing. Please know that you are not alone! I hope this helps. (If not, feel free to tell me I'm full of shit. 😉)
This was the perfect cool-down after my workout this morning. I anchored my attention on the coolness I felt on my skin in the breeze. Quenching my thirst with water was especially satisfying during this sit. As always, many thanks!
Hi Jeff been awhile between drinks I haven't been able to meditate for over 4 months due to an Acute Depressive episode it's unfamiliar territory as I usually suffer Acute Manic episodes so this meditation hit the spot. I missed the do nothing project today miscalculated international Time zone we're so far away herein Australia 🦘 anyway great to be back listening to your sultry tones 😜 Leanne
I looked at these comments yesterday and *thought* I saw one that said the meditation is too long for someone with ADHD. I wanted to respond and say how much I appreciated that feedback. I don't doubt it is too long for some folks with ADHD; with others it may be OK. What helps with ADHD is a bit different for everyone. AND that helpful comment gave me the idea to also offer 5-minute versions of these ADHD-supporting meditations, in case that makes the practices more accessible.
Would anyone be into that?
More meditations are coming overt he coming months, each with a different emphasis, as a way of getting at a different aspect of ADHD
Hi Jeff more meditations from you are always welcome . For me it’s not too long as I tune in and out and it’s nice to be able to have time to adjust to coming back. It seems like at the right point you say it’s OK if your mind wanders just come back as you said it’s different for everyone.. I’m wondering how I can get back to meditation caregiver.?
I had to laugh when you said, “maybe you are zoned out doing something else”, and added that this was perfect:) I can’t imagine a more accessible and accommodating experience of meditation.
Maybe an alternative 5 minute meditation would be welcome to some, but maybe we also need to let go of any guilt we have about completing a meditation!
Actually homie, Bigger Picture man; shuffle out a few mini 5min meditations please.
I believe they will be quite useful to many. And a new tool for someone’s self-care Arsenal utility tool belt.
Now where does it say “ask Jeff “ place thing icon feature bro?
Thank you, Jeff. Your kindness and gentle approach keeps saving one moment at a time. Truly grateful for another way.
Gradually waking up is so great.
Sorry jeff it was on the caregiver and the warrior ? I loved that topic and it’s so difficult with people with ADHD to know when to be strict and to know when to be compassionate when should we push ourselves and when should we just give into what is?
Thank you for covering this topic. We need it. Have a wonderful day.
Grateful 🙏🏻🧘🏻♀️
Thank you 🙏🏽
That was amazing! This time I decided to focusing on an object outside my family room window. I found it a bit easier to catch my mind planning and bring it back. I realized that I the feeling ofbe "being caught up in nature" because I unconsciously do this very thing when I am outside "being in nature" Thanks.
“Radical Permission”… #nice! #jeffwarren #adhd
Just posed this very thing to Dan Harris in his”post meditation” video the other day. Am struggling understanding how meditating on what frustrates you or what you struggle with can help you. I always thought that meditation was helping you alleviate the feelings of what is causing the angst and anxiety. To me, if I meditate on what is eating at me, it only intensifies the anxiety!! What in the world am I doing wrong?! 😑. Perhaps I am missing the boat on what (and how) meditation is supposed to help us manage our emotions and mental anguish. I thought the benefits were so we can then operate as a much calmer, more rational person. Can you explain what I am misunderstanding?
Hi Suzanne - Great question! KP has some good insight below - there IS a way to notice your anxiety and take it less personally, you notice its strange objective qualities in experience, the location, whether it vibrates or spreads , etc. The idea there is by isolating the anxiety to body sensation, we don't feed the other domains (talk, image etc) that amplify the anxiety. AND the act of noticing the anxiety itself can help us dis-embed from it, so it plays out it's long (or short) arc. That's just one strategy - another is to ignore the anxiety and focus on some other neutral or comforting sensation / sound. That can work too.
Note the "can" - sometimes it doesn't work! Especially with anxiety, which is so sticky. If you try both these things and meditating when anxious still makes you anxious then don't do it. Do another practice - run, talk to a friend, do self-compassion, dunk your face in a sink of ice cold water (old DBT trick). Different strokes work for different folks.
Judson Brewer has a good book all about how mindfulness can help with anxiety if you want to get more context and tips. Also many chronic anxiety conditions can hugely benefit from somatic therapy, to say nothing of other modes. With patience and curiosity, it is a workable condition friend. And a very uncomfortable one, so you have my sympathies!
Jeff
also see Dreamer's note below!
https://www.homebasewithjeff.com/p/warrior-and-caregiver
I find that recognizing the anxiety and literally feeling and being curious about the related physical sensations allows me to tell myself, "Oh, hey, this is what anxiety feels like" and remind myself that it will pass. I WILL feel confidence, instant calmness again, even if it won't be until tomorrow. Focusing on the physical allows me to get out of my emotional monkey mind churn and just breathe deeply for a moment to regulate. I also like to repeat "Respira" which is such a beautiful Spanish word for "Breathe."🌿🌺🌿
Beautifully said KP!
You, Seb and Dan have taught me well, my friend!✨️😉✨️
I meant "confidence, inspiration and calmness again" Damn auto-correct.😉
Muchas gracias - me encanta la idioma español. Es muy bonita. Y gracias por tu respuesta. Me ayuda mucho.
¡De nada!✨️
I completely understand what you're saying! Something that helps me is finding something else to sort of pendulate to. Like maybe it's petting my cat or looking at my backyard through the kitchen window, whatever works on that day at that time. Then I can sit with my anxiety (or whatever unpleasant feeling I am having) for a minute or even just a few seconds, then focus on the something else that brings me joy or calm. The key for me is to not sit with the unpleasantness too long if I'm not up for it, and some days I'm not up for it at all and just think about seeing the ocean for the first time or holding my kids when they were tiny and still smelled good. We must all be better at being gentle with ourselves and accepting our limits without judgment. The meandering river is calmer, longer, and sees more. If something is too much, step away: that's not only okay, it's healing. Please know that you are not alone! I hope this helps. (If not, feel free to tell me I'm full of shit. 😉)
PS I haven't listened to the meditation yet, so I apologize if my unsolicited advice is way off. 😬
You advice is bang on Dreamr76!
I wrote a Homebase post about this called The Warrior and The Caregiver - it may be useful to check out, the meditation especially.
https://www.homebasewithjeff.com/p/warrior-and-caregiver
Thank you Jeff 🩷🙏
This was the perfect cool-down after my workout this morning. I anchored my attention on the coolness I felt on my skin in the breeze. Quenching my thirst with water was especially satisfying during this sit. As always, many thanks!
beautiful practice!
I don’t have ADHD, but I have been trying to do “meditation-in-action”, so this was nicely timed. Thanks!
you are welcome
Exactly. But…. Still easier said than done
much easier said than done!!
Thank you! My day always starts so much better when I start with your meditations!
Awesome!
Hi Jeff been awhile between drinks I haven't been able to meditate for over 4 months due to an Acute Depressive episode it's unfamiliar territory as I usually suffer Acute Manic episodes so this meditation hit the spot. I missed the do nothing project today miscalculated international Time zone we're so far away herein Australia 🦘 anyway great to be back listening to your sultry tones 😜 Leanne
sorry you missed it Leanne - look forward to having you back!