Meditation Basics: (for those with ADHD and Aphantasia too!)

Meditation: What It Is, How It Works, and How to Make It Work for You

Meditation. It’s one of those words that gets thrown around a lot, but what does it actually mean? Is it sitting in perfect stillness like a monk on a mountaintop? Is it clearing your mind completely? (Spoiler: No, that’s impossible.) Or is it just another wellness trend?

Meditation is ancient, powerful, and backed by both science and spirituality. It can help reduce stress, improve focus, and even rewire your brain. But if you’ve ever tried to meditate and felt like you were failing, you’re not alone. Especially if you have ADHD, aphantasia (inability to visualize), or an overactive mind, sitting still and “thinking about nothing” can feel impossible.

The good news? Meditation doesn’t have to look one way. There are many ways to meditate, and I’ll walk you through how to make it work for your brain, your energy, and your lifestyle.

What is Meditation, Really?

At its core, meditation is simply the practice of training your awareness. It’s about learning to observe your thoughts rather than be controlled by them. You don’t have to stop thinking or sit in painful silence—meditation is about tuning in, not tuning out.

There are two main types of meditation:

1. Focused Attention Meditation (FAM) – You focus on one thing (your breath, a sound, a sensation).

2. Open Monitoring Meditation (OMM) – You observe thoughts and sensations without attachment.

There are also movement-based meditations like yoga, tai chi, and mindful walking, which are especially helpful if sitting still feels unnatural.

Where Did Meditation Come From?

Meditation has been around for thousands of years, showing up in different cultures and traditions:

• India & the Vedic Tradition – Some of the earliest meditation practices date back over 3,000 years in the Rig Veda.

• Buddhism & Zen – Mindfulness and insight meditation (Vipassana) originated here.

• Taoism (China) – Focused on breath, energy flow, and balance.

• Ancient Egypt & Hermetic Practices – Used altered states of consciousness in spiritual training.

• Christian, Jewish, and Islamic Mysticism – Contemplative prayer, chanting, and whirling meditation.

Today, meditation is studied scientifically and has been adapted into mindfulness practices, therapy, and neuroscience research.

How to Meditate (Even If You Think You Can’t)

Meditation doesn’t have to be complicated. Here are some beginner-friendly ways to start:

1. Breath Awareness Meditation (Simple & Effective)

• Sit or lie down comfortably.

• Close your eyes and take a slow breath in through your nose.

• Exhale gently through your mouth.

• Focus on the rhythm of your breath.

• If your mind wanders (it will), gently bring your focus back.

Start with just 5 minutes a day. The goal isn’t to stop thinking—it’s to become aware of your thoughts without attaching to them.

2. Body Scan Meditation (Great for ADHD & Aphantasia)

If sitting still and “clearing your mind” sounds impossible, try body scanning:

• Close your eyes and notice your body, starting at your toes.

• Feel the sensation of each body part (tingling, warmth, tension).

• Breathe into any areas of discomfort and relax.

This keeps your mind engaged without requiring visualization.

3. Sensory-Based Meditation (For Aphantasia & Overactive Minds)

If you can’t picture things in your head, don’t worry! Meditation can be focused on sound, touch, or movement:

• Sound-Based Meditation – Use singing bowls, chimes, or mantras.

• Touch-Based Meditation – Hold a crystal or run your fingers over fabric.

• Movement Meditation – Walk slowly, focusing on the sensation of your steps.

Meditation isn’t just about stillness—it’s about awareness.

4. Guided Meditation (Easier If You Struggle to Focus)

If your brain won’t stop talking, let someone else do the work! Guided meditations use spoken prompts to lead you through the process. You can find free guided meditations on YouTube, Insight Timer, or Headspace.

Meditation for ADHD & Aphantasia

Common Challenges:

• ADHD: Sitting still = torture. Racing thoughts make it hard to focus.

• Aphantasia: No mental images = visualization exercises don’t work.

Solutions That Work:

✅ Use physical sensation – Focus on breathing, tapping, or a weighted blanket.

✅ Sound-based meditation – Mantras, humming, or ASMR sounds help engage focus.

✅ Movement meditation – Walk, sway, or do repetitive hand movements.

✅ Guided meditations – Listening to a voice can help direct your focus.

The key? Find what keeps you engaged. Meditation doesn’t have to be silent and still.

What to Expect When You Meditate

If you’ve ever tried to meditate and thought, “I’m bad at this,” you’re not alone. Here’s what you might experience:

• Racing thoughts? Totally normal. Your brain isn’t broken—this is part of the process.

• Body sensations? Tingling, warmth, or lightness can happen.

• Emotional releases? Meditation can bring up deep emotions—this is a good sign of healing.

• Stillness or clarity? Some days, you’ll feel peaceful. Other days, you won’t. Both are okay.

Meditation isn’t about feeling a certain way—it’s about practicing awareness.

Holistic & Scientific Benefits of Meditation

Physical Benefits:

✔ Lowers blood pressure and reduces inflammation.

✔ Strengthens the immune system.

✔ Increases pain tolerance and helps with chronic pain.

✔ Improves sleep quality.

Mental & Emotional Benefits:

✔ Reduces anxiety and depression.

✔ Improves focus and memory (great for ADHD).

✔ Helps with emotional regulation and trauma healing.

Spiritual & Energetic Benefits:

✔ Aligns chakras and energy flow.

✔ Increases intuition and connection to higher self.

✔ Expands consciousness and awareness.

Scientific Evidence: How Meditation Changes the Brain

Meditation isn’t just “woo-woo”—it physically rewires the brain:

🧠 Prefrontal Cortex Growth – Improves focus and emotional control.

🧠 Amygdala Shrinkage – Reduces fear and stress.

🧠 Hippocampus Growth – Boosts memory and learning.

🧠 More Grey Matter Density – Supports brain health.

Brainwaves & Meditation:

• Gamma Waves – High-level thinking and mystical states.

• Alpha Waves – Relaxation and creativity.

• Theta Waves – Deep meditation and subconscious access.

• Delta Waves – Sleep-like healing states.

Scientific Studies:

• Harvard Study (2011): 8 weeks of meditation changed brain structure.

• Johns Hopkins Study: Mindfulness is as effective as antidepressants.

• MIT Research: Meditation increases alpha waves, reducing distractions.

Meditation isn’t just good for you—it’s a proven tool for healing, growth, and transformation.

Make Meditation Work for You

Meditation isn’t about emptying your mind—it’s about being present. Whether you prefer breathwork, movement, sound healing, or energy work, there’s a meditation style for you.

Start small. One breath. One moment. One minute. Over time, you’ll notice more clarity, peace, and connection—not just in meditation, but in your everyday life.

So, are you ready to give it a try? Let me know what style of meditation you connect with most!