Keeping a regular meditation practice, even for ten minutes a day, can help you develop the ability to focus and sustain attention more easily over time. Then, slowly, if you are able, you can extend the time you practice meditation. Before you begin, you may find it helpful to read the information on Meditation and ADHD: General Guidelines.
There are many ways to meditate, and I will include various types of meditation for you to try. I hope these brief, guided audio meditations are helpful to you.
Guided Audio Meditations
Meditation on the Breath (7:27 minutes)
Meditation on Body Sensations (6:41 minutes)
Meditation on Feelings and Emotions (7:47 minutes)
For the following meditation, you are going to meditate on an object. You may choose an object that’s meaningful to you, such as a religious statue or image. You could also use a flower or a candle flame. Try to use the same object each time you practice. You can do several short practices. of 5 to 10 minutes each, taking a break in-between. During the break, watch your breath, or repeat a prayer or mantra.
Meditation on an Object (8:14 minutes)