373: Mindfulness for ADHD with Lidia Zylowska


“Make mindfulness your own, find tools, whether it’s apps or books that resonate with you, and be empowered in the process.” Eric Tivers and Lidia Zylowska, ADHD reWired’s guest, discuss mindfulness and how it can be beneficial for daily mindfulness meditation.

Lidia is Associate Professor at University of Minnesota Department of Psychiatry and Behavioral Sciences and a faculty member of the University of Minnesota Earl E. Bakken Centre for Spirituality and Healing. Internationally recognized as an expert in ADHD treatment and mindfulness-based therapies, she is also a leading authority on the subject. Her pioneering research in ADHD and mindfulness-based therapies led to the development of Mindful Awareness Practices. She also helped co-found the UCLA Mindful Awareness Research Center.

Lidia talks about how she incorporates curiosity and playfulness into her teachings, as well as some strategies for meditating mindfully and how to practice short meditations. Lidia also discusses the five senses and how it is easy to practice mindful eating at lunch. Eric believes that mindfulness can be achieved by focusing on the sensory channels. For example, Eric suggests that you think about your first cup of coffee or how you eat lunch. Lidia talks about trauma and how it can be linked to ADHD risk. Mindful trauma therapy is about helping the individual to feel safe and connected to their emotions. It is important to remember that feelings are not fatal. Lidia also talks about some things you can do to help with emotional regulation, especially when emotions are strong. Lidia believes it is all about mindful play, and that there are many ways to do this.

Lidia, welcome to the show! [05:58] Lidia shares the definition of mindfulness. It is paying attention to what’s happening in the moment without judgment. [07:32] Mindfulness refers to attention awareness and attitude shifting. [09:28] What percentage of your work teaches curiosity and playfulness? [12:00] Lidia shares the amazing things she learned while researching. [15:06] Eric shares his experiences with mindfulness meditation. [16:13] What other practical benefits can mindfulness meditation bring to your day? [23:30] Lidia continues to share the benefits of mindfulness meditation. [28:17] Lidia states that mindfulness meditation is not an easy practice if it’s not something you already do. [30:48] Could you share some strategies for meditation that are practical and mindful? [32:50] Lidia explains how to do short practice meditation. [34:58] Lidia demonstrates the five senses by sharing a mindful eating routine at lunch. [37:49] Eric believes that mindfulness can be achieved by focusing on the sensory channels. [46:56] Lidia talks about trauma and how it relates to ADHD risk. [48:40] Mindfulness is a way to safely and securely connect with one’s feelings. [51:42] “Feeling emotions will not kill you.” [52:45] There are a few things that can be done to help someone with their emotional self-regulation. [55:51] What would happen if we just took a minute to be present with our feelings? [57:41] Eric shares one of his favorite mindfulness exercises. [1:01:26] Mindful playing is really what it’s all about, and there is no one way to do it. [1:04:37] Lidia shares some final thoughts with the listeners. [1:05:27] Thank you so much for being on the show! [1:06:40] If you are a regular listener, consider becoming a patron by clicking on our Patreon tab at www.ADHDreWired.com Find Lidia:

Lidia Zylowska Mindfulness for Adult ADHD: A Clinician’s Guide to The Mindfulness Prescription For Adult ADHD

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