Sometimes when I can’t sleep I try counting sheep, but my ADHD is a nightmare. One sheep, two sheep, dog, pig, “old McDonald,” “Hey Macarena”

A friend of mine recently said: “I’m too ADHD for any meditation.” This reminds me of the Zen adage: “You should sit for meditation 20 minutes a day. Unless you are too busy; then you should sit for an hour.” If you are ADHD and still reading this, hang in there I am going to get to a point within two minutes. I googled ADHD and found a web site http://www.helpguide.org/articles/add-adhd/adult-adhd-attention-deficit-disorder.htm which lists about 60 tendencies experienced by ADHD children and adults. The following is a “dirty dozen”:

• “zoning out” without realizing it, even in the middle of a conversation
• poor listening skills; hard time remembering conversations and following directions
• trouble starting and finishing projects
• chronic lateness
• irritability or mood swings
• trouble staying motivated
• hypersensitivity to criticism
• short, often explosive, temper
• low self-esteem and sense of insecurity
• feelings of inner restlessness, agitation
• trouble sitting still; constant fidgeting
• craving for excitement
• talking excessively
• doing a million things at once

“The Now Sound” meditation technique is perfect for each and every one of these signs and symptoms. Meditation often has a perception of time. When I was taught the Now Sound by a meditation master, it was at least implied, if not instructed to sit for an hour and listen to your breath. ADHD or not, that’s a pretty good chunk of time. What’s beautiful about the Now Sound is it can (and “should”) be practiced one breath at a time. Depending of course on how long or deep your in-breath and out-breath is, we’re talking between 4 and 8 seconds. Even if you have the attention span of a gnat, you can (once in a while) stay focused on the the very beginning, the journey and end of your breath. What’s great about the Now Sound is you can do the meditation and enjoy other things at the same time. For example, the first symptom in the above list is “zoning out” in the middle of a conversation. Isn’t that simply the mind thinking about whether or not your zipper is up while your friend is informing you what his mechanic said is wrong with his car? With a little practice your attention to the breath will slow down the mind and allow you to give your complete attention in this moment to what is coming out of those lips moving in front of you. If you are ADD, ADHD or know someone who is, let’s connect.