Meditation and ADHD

This is a question for James Spira:
>
> I am 52, have ADD, and have been taking Ritalin for about 5 years (currently using 18mg Concerta). For many years I tried to meditate but was plagued with mental chaos, related to "monkey mind" but much
worse. E.g., I could not count a single breath, much less two, let alone three. Since taking Ritalin I have been able to develop asatisfying meditation practice. My question is this: What kinds of tools can an ADD-er use to quiet the mind and develop a meditation practice without the use of medication? Is it possible?

> Thank you

Jim spira writes:
>
> Most happy to reply:
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> Thank you for writing. I applaud your efforts at control over your ADD. First of all, you are on a very small dose of Concerta for an adult. This is not a bad idea, however, if you are attempting to gain more cognitive control over your symptoms. If you have hyperactive type ADHD, then I would recommend a more active form of meditation, such as Yoga or Tai Chi, and then five or ten minutes of sitting with eyes open and focusing on the ground and your breath.
If you have inattentive type ADD, then I suggest the following:
- In meditation position (floor or chair) focus on one thing you are looking at for three slow, deep, relaxed (and effortless) breaths. Then focus on one thing you hear for three such breaths. Then focus on the feeling of the breath in your nose for three breaths. Do this for about ten cycles. (about 15 minutes) twice a day. Then, when you are trying to pay attention during the day, apply the same principle, of staying connected with what you see, hear and feel, rather than drifting off in your mind.
Good luck, and let me know how it is working after a few months of daily practice.
>
> Jim Spira

Jim,

Thanks for the reply. Yes, the Concerta is a small dose. I could use more,but I don't like the side effects of larger doses. Besides, the smaller
dose is enough to give me a little breathing room, so to speak, which is all I want to help me develop alternative attentional mechanisms.

I appreciate your suggestions. I'll use them!

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