I struggle with sitting quietly and still (ADHD adult here!). How can I manage the impulse to move and actually focus on the breath and feelings?

Julien N.
tense your body very hard for 3 seconds and relax completely with a breath out. Do that 3 times.
That should get some of your fidgeting away.
The best would be to practice yoga asanas for 20min to an hour before meditation. That helps a tone with restlessness.
Good luck
Jojo F.
Dont concentrate on not moving! Just move if you have too. Fidget with fingers, anything, and breathe in and out. By not worrying about moving and doing it anyway you will be able to get some focused breathes in.
Elisson F.
Well, I've been through this as well and there is no easy way, what usually helps me is to write down my impulse, for example instead of remembering that I have to pay my bill and do it right way I simply write it down on a post-it so I can do it after finishing my whole routine, I hope it can help you as it's been helping me, best regards.
Shellie R.
I have ADHD and it is ok to move, you don’t have to be perfectly still to focus on your breath and it’s ok to lose focus you just notice if your focus leaves your breath and then bring it back to the breath, no judgement. Also, in the beginning I found it easier to start with moving meditation. I do Qi Gong where there is a movement for the in breath and the out breath. The movement helps me kind of cement in my body memory the focus on the in and out breath so now after lots of doing that it is easier to sit and just focus on the breath more easily
Pluck N.
You can also be mindful and meditate while taking a walk! That’s my thing in the morning. Taking a walk and really be in the moment.
Philip P.
Meditation and practice controlling oneself will you. I just learned about the squeezing on the fist (from the app) and this helped me in controlling my unnecessary activities or actions because easily get distracted.
Mailina V.
Try to understand yourself. You are blessed with active movement. So try to figure out the emotion the feeling while you are active! Hope you find the best answer inside your beautiful soul.
Brandie P.
I like to set timers. So I set a 25 min timer and focus only on the task at hand- no distractions. Once the timer goes off, I get 5 minutes to move around, lay on the floor, look at my phone, go outside, whatever. Then I set another 25 minute timer and focus on the task. It’s very helpful to break it up. And allow myself to move and get my energy out but in a constructive way.
Becky W.
I think I would argue not to fight it so much. I like to begin my meditation with a bit of stretching and movement or even running my hands up and down my legs while I sit with my eyes closed and do my breathing. It helps me wind down from doing whatever I was doing just prior to getting in the meditation zone.
I don’t have ADHD but I have a sibling who does. And I think what we learned is that you have to make accommodations so that you can be successful. I’m guessing that for you, meditation will look a bit different than everyone else and honestly it’s fine if it does! As long as you are getting the benefits that you are looking for.
Last comment – it’s not about having a calm mind the whole time but the practice of returning your focus to the meditation from distracting thoughts. So the more distractions you have, the more you can practice this ability.
Andrea Z.
I think practice makes the master, I began trying meditation when I was like 16 y/o and it was difficult at first but then I was able to do up until 1h. However I lost the habit and I'm trying to get to it again and I feel it is harder now. So I just keep pushing, I know I won't make it the first time or the second and that's okay, when it's time, it will happen.
Andrew U.
Fellow ADHD brain here! What works for me is to redirect my attention on that impulse to move, and if I really want to, I choose to move mindfully, paying attention to the sensations of moving and not being in a rush. You've got this!
Gavin U.
Be kind to yourself / when you feel the impulse to move, acknowledge it. Say – it’s ok, I hear you brain, you want me to move. Let the thought go gently without beating yourself up. Take a deep breath say “I’m just going to try for one more minute.” Rinse and repeat.
Marie Charlotte Z.
I’m not sure but maybe you can try meditating while walking in a familiar room closing your eyes (so standing up obviously) and maybe time after time you’ll slow down and be able to just do it standing up but not walking then maybe finally sitting? It’s worth a try, just keep in mind it will take maybe a month or two of practice -check on headspace (my favorite meditation app) I’m sure you’ll find the right course!
Natalie J.
Maybe consider minor body movements as big ones. Focus on your stomach moving up and down, your eyes moving under your eye lids