As someone diagnosed with Attention Deficit Disorder (ADD), I’ve experienced firsthand the challenges of having multiple thoughts racing through my mind simultaneously. While some view it simply as difficulty concentrating, for me, it feels like a constant second line of thought running parallel to my main train of thought. This can be useful for creativity when I can align the two streams, but it’s often been a hindrance. Over the years, I’ve sought various approaches to treatment, some more manageable than others. However, while I’ve explored both, I’ve found that while mindfulness practices can be a great disciplinary practice, Heart Rhythm Meditation offers a more approachable and especially more exploratory technique that provides a lot of the type of mind that likes to explore. That fact makes it fit particularly well with the temperament of someone with this type of brain.

Mindfulness involves clearing the mind and focusing solely on the present moment, often by concentrating on the breath without modulating it. In a way, it’s like sending the ADD brain to a “concentration dojo” through meditation. If we view the brain as a muscle, these practices can strengthen our ability to focus and bring awareness to the present. There’s even some science on its effects that you can read here.

In my own practice, I’ve experienced the calming effects of mindfulness meditation. Reaching the no-thought state feels incredibly rewarding, though admittedly, the journey to get there can be challenging for anyone, especially those with ADD. It is a disciplined practice.

The Power of Heart Rhythm Meditation

Heart rhythm meditation is a similar technique but with a unique twist. Instead of simply focusing on the breath, you coordinate your breathing with your heartbeat, creating a specific physiological state that can be measured on a graph. You can try the Breath & Heart app’s graph creator and see it for yourself.  

For me, adding these extra layers – syncing the breath with the heartbeat and working towards a tangible, measurable state – makes the meditative process more accessible and rewarding. It provides a sense of achievement as part of each meditation session, such as: “Ah, there’s my heartbeat! Ah, there, I’ve coordinated my breath with it. Okay, let’s keep all that going, okay, now we’re meditating.” This step-by-step approach has proven reliable and even fun in my meditation practice.

Beyond the benefits of focus and calm, I believe meditation offers an opportunity for exploration – of our minds, hearts, and souls. In a world that can often feel increasingly smaller and more confined, those with ADD (or anyone, really) seeking new frontiers to explore may find solace and wonder in the vast landscapes of their inner selves.

While ADD can present unique challenges, meditation has offered me tools for cultivating focus, calm, and self-exploration. By committing to a regular practice, you may find these techniques help quieten the constant mental chatter and allow you to tap into your own unique approach to concentration. So why not give them a try? Your journey of self-discovery awaits. If you’re interested in trying Heart Rhythm Meditation to manage ADD, check out the Breath & Heart App. It has in-app tools that allow you to see how your breath affects your heartbeat and a lot of free instruction on the method itself.  Check it out on the App Store and Play Store if you want to give it a try!