Mindfulness in Action

In my quest to learn as much as possible about the world of ADHD, I am prone to buy the newest and more applicable books I can find. The latest has been The Mindfulness Prescription for ADHD: An 8-Step Program for Strengthening Attention, Managing Emotions, and Achieving Your Goals.

Lidia Zylowska, a psychiatrist, is the writer, and she also created programs for adults and children with ADHD through her work at UCLA.

In simple terms, Mindfulness Theory, says individuals can become more aware of the present moment while being caught up in it through meditation. By meditation, she means the individual concentrates  on  the present or a focal point rather than internal and external stimuli that can cause such reactions as depression and conduct disorder.

I am excited about what Mindfulness can do for Husband, so I rushed into an explanation of the book. I started with the concept of neuroplasticity.  It means the brain changes structure throughout the course of life. Evidence-based research shows that significant changes occur in specific areas of the brain which can truly alter how the brain works in response to experience.  We’ve always thought that to be true of children, but research shows it is true for adults, no matter how old they are.

Think of how pliable certain plastics can be.

Research suggests that experience can actually change both the brain's structure and the way it perform. Mindfulness helps persons with ADHD train themselves to become more aware of attention and other possibly other ADHD symptoms.

Husband got a quirky expression on his face when I mentioned plasticity and the brain. He put his hands to his head as if manipulating Silly Putty.

“Dr. Zylowska proposes different steps in her program beginning with the five senses. In one of her exercises she challenges individuals to be aware of eating during meals. Concentrate on chewing, tasting, the sensation on the tongue, and those types of experiences.”

“And that is supposed to help me control the symptoms of ADHD?”

“No, but the entire program of eight steps can help areas of your brain or silly putty change, thicken, and even become stronger as they function. It’s learning.”

“Oh,” he said with that blank expression on his face. It’s the one where he is politely listening just before his eyes glaze over.

“Zylowska begins by having her patients attend closely to their five senses. It is like concentrating on how the feet feel as they sit flat to the floor. Every time the concentration or thoughts flit away, the person makes a conscious decision to bring them back to the feet.

“She even has exercises on how to bring the wandering mind back to attention, how to listen to body sensations, how to be mindful of thoughts in general, and how to be mindful of emotions.”

“It sounds too simple,” he said. Ah- ha, he was listening!

“It does, but it really isn’t. Like any skill it requires practice and the D-word you hate to hear: discipline. It reminds me of when I have quiet time with God or even better, when I wake up in the middle of the night to pray. My mind wanders between words or phrases; I begin to think of other things. I have to make a conscious effort to bring my thoughts back to the prayer.”

“That’s about the time you fall asleep.”

“Well, yes. Zylowska says mindfulness practices reduce stress and help people relax. She goes on to imply that when persons become aware of their attention, they learn how to direct it.”

I asked him, “What do you think about the example of using Mindfulness during a meal?”

“It takes away the joy of eating. Instead of chewing or tasting, you have to concentrate on the goosh.  Most of the time, I concentrate on the taste. If it is really disgusting like this Diet Dr. Pepper you put in front of me just now, I don’t finish it. I also concentrate on what the food does to me. I used to eat liver and onions, but I don’t now mostly because of what I’ve heard is wrong with doing so.

“I am more interested in how the taste is applied; it is not whether it is taste-worthy.”

I could tell it was time to close the book. “How about if we talk about this later, and maybe go through it chapter by chapter. The science in it is fascinating.”

I think we are going to get somewhere with this new information.