Throw out what you've been told about sitting cross-legged for twenty minutes and aiming for a "blank mind." That sentence alone was dreamed up by someone whose brain has only barely a few tabs running at once, can catholics meditate.
The ADHD brain thrives on dopamine, novelty, and a stream of sensory information — so the opposite of those things (quiet, silence, repetition) when asked of us, would in most people cause them to feel not good enough, like everyone else would; but also feel like a massive letdown. Which, again, does not come from willpower, it comes from improper usage. Two minutes is the target.
Do not try for ten.
Genuinely aim for two minutes instead; which, in the first 30 seconds of which, you are going to wander away in some kind of spectacular way anyway; so with all due respect, the less runway you have when it first zooms away, the less time it has to pick up too much speed —and you can reel it in! Success is simply circling back,and this is your entire rep. By doing the rep for 50 occasions throughout two minutes,you would most certainly generate more focus muscle than someone who just remained still for twenty minutes on the floor,totally unaware of everything.
Motion works greatly; walking meditation, moving to music, even walking laps around the room; or anything physical at all while working on mindfulness... Whatever works! Try pacing the house or the room with something to hold or touch and just pay attention to your breathing when it wouldn't be a good situation at all,if anyone in the world were to watch your behavior! Surprisingly enough... "do the dishes" meditation (running water, hands occupied and mind in its body) is frequently how the most present, intelligent minds genuinely find calm with meditation instead of a picture-perfect, straight-out-of-a-yoga-magazine, meditative bliss pose.
Sound can be another rescue where total stillness becomes almost unbearable in an ADHD brain. Put on your favorite guided sessions, background tones, or even just a ticking clock in your room and your brain will do the rest by locking onto whatever thing it's listening to!
Timing of this meditation session during your day matters too... Should you have prescription medication that you take at some point daily then this is frequently a much better time than early morning, when your brain is nowhere near ready.