Vipassana meets ADHD: Her 10-Day Silent Breakthrough

“It felt like the most comfortable, fluffy five-star hotel bed, that's my metaphor for how Vipassana retreat felt to me. And trust me the bed was not fluffy at all,” Sarah, a successful finance professional from the San Francisco Bay Area, reflects on her first 10-day Vipassana meditation retreat, which she did in Spain.

Sarah's story is particularly intriguing because it highlights the intersection between intensive meditation practices and neurodivergent traits. As someone managing ADHD in a high-pressure finance career, Sarah's insights offer a unique perspective on how ancient mindfulness techniques can enhance the sense of agency, inner clarity and overall well-being in our fast-paced world.

Some Takeaways

• Structured meditation can complement ADHD traits: The structured framework of the Vipassana courses aligns well with managing attentional challenges. 
• Finding a silent meditation retreat near you might be easier than you think, start here.
• Meditation retreats can provide therapeutic mental space and time: Sarah found the contrast to her high-pressure work life refreshing and transformative.
• Stepping out of comfort zones can lead to personal growth: Sarah discovered new aspects of herself by being the opposite of who she thought she was.
• Physical discomfort is part of the meditation process: It teaches practitioners to observe sensations without reacting to them.
• Meditation cultivates a sense of agency and self-regulation: Sarah realized she had more control over her mind and body than she previously thought.
• Vipassana is more than a meditation technique—it's a life skill that stays with you after you've left the retreat center. Vipassana becomes an internal resource you can tap into anytime, even if not practiced daily.
• Neurodivergence doesn't necessarily hinder meditation: Sarah found her ADHD traits were complementary to the Vipassana practice.

What motivated you to do a 10-day silent meditation retreat?

I first heard about Vipassana from my friend, a fashion designer in New York of Nepalese heritage. He described his experience as life-changing, influenced by his mother, a long-time Vipassana meditator. So, I thought if he's able to take the time out of his schedule and it was so impactful for him, perhaps it could benefit me too. I bookmarked it as something interesting to do when I had the time and flexibility to travel.

At the beginning of the year, I set a New Year's resolution to meditate every day. However, I found it challenging to maintain a consistent meditation routine, especially while traveling. I realized that I needed something more intensive to truly understand the importance of daily meditation and to see its effects.

That's when I decided to explore the Vipassana retreat experience. I knew it would be an effective way to see the reason why I should be motivated to meditate every day.

How did you find the right Vipassana center and time for your course? Why Spain?

I had been looking at centers in the U.S. for a long time, and it seemed quite challenging to get in. Mostly because the centers are several hours away from major cities. While traveling through Southeast Asia, the idea resurfaced, but language barriers were an issue.

I knew I wanted to do the Camino de Santiago trail (MM: a challenging historic 30-day pilgrimage route to Santiago de Compostela in Spain), so I was already planning to be in Europe. I looked up centers in Spain and found one near Madrid with an application opening soon. I set an alarm for the application, submitted it while borrowing Wi-Fi from a friend, and got in. It felt meant to be.

What was it like sitting Vipassana with ADHD? How did neurodivergence impact your experience at the course?

When Sarah and I first met, she mentioned the neurodivergent aspect of her meditation due to ADHD. Interestingly, she found that her neurodivergent traits did not impact her ability to sit and meditate. "In fact, it was almost complementary. The structure of the course helped me manage my mind's tendency to wander," she reflected.

What was the most difficult challenge of the course for you? Between the noble silence, the strict schedule, just two meals per day, and 10 hours of seated meditation— which one was the hardest?

Waking up at 4:00 a.m. was definitely the most challenging part for me. I’m not a morning person, and I usually stay up late. Surprisingly, I adapted quickly to the 4 a.m. to 9 p.m. schedule. It showed me how much control I have over my physiological tendencies.

What was your experience with meditation before the Vipassana retreat?

I have been practicing Transcendental Meditation (TM) on and off since 2017, but I found it challenging to maintain a consistent practice. Truthfully, it has been hard to stick with Vipassana since I’ve been traveling. After completing the course, I’ve been doing about one hour of meditation a day. I know it's good for me, but consistency remains a challenge.

Did you ever feel like giving up during the course? Roughly 10 percent of students drop off and do not complete the course, in my experience.

Surprisingly, no. I found the time and space to be very therapeutic. Maybe it was the contrast to my previous extreme work situation, but the Vipassana experience felt like sinking into the most comfortable five-star hotel bed. And trust me the bed was not fluffy or luxurious — far from it. Rather, it was the mental space and time that felt incredibly therapeutic.

Can you tell us more about your work situation?

My career in finance has been very rewarding, but I started to notice how the structured environment often felt constraining. This time off on a sabbatical - transitioning from a high-pressure, time-consuming role to having no commitments - has allowed me to understand what that balance should be for me. Sometimes, you need to experience one extreme to appreciate the other. 

What insights or breakthroughs did you have during the course?

The biggest insight was realizing how much agency I have over my mind and body.

I learned that the person limiting myself is my own belief system.

I discovered that stepping out of my comfort zone and trying to be the opposite of who I thought I was could lead to surprising and rewarding experiences.

For example, as a type A personality, I plan everything. I'm not spontaneous. And yet my entire trip was pretty much unplanned. I found myself living more in the flow, booking accommodations and making travel plans at the last minute, sometimes just 12 hours before departing - things I would never have done before. And yet my trip ended up being as good, if not better than, what I would have pre-planned.

Each day, I simply asked myself: Where do I want to go? What do I want to do?

It was just so fluid. The Vipassana experience taught me to try being the opposite of who I tell myself I am and see what happens. It was a really different state of being, and it was really cool to experience what I didn't think I was capable of doing.

Is there anything you wish people knew before signing up for a Vipassana retreat?

This reminds me of the quote that no one walks the Camino by accident. I think no one signs up for Vipassana by accident.

I think you shouldn't go until the calling is strong for you, or perhaps until the fear of not going becomes overwhelming. It's common to feel drawn to it but then hesitate, thinking of all the reasons you can't get away - work, family, or other commitments.

Don't force it. If it's something that keeps coming back to you, then seize the opportunity when there's just enough space in your busy life to do it.

While not everyone may have the optimal Vipassana experience they expected, I believe there's something in that time and space given to you that will benefit you, if not in the short term, then in the medium or long term.

How did you manage physical discomfort and pain during your Vipassana retreat, particularly during the 'sittings of strong determination' (Adhiṭṭhāna) where you remain still with closed eyes for an hour?

Physical discomfort was certainly part of the experience, especially in the beginning. Your joints can get tight and stiff, particularly if you're not used to sitting in a cross-legged position for extended periods.

If I were to offer a recommendation, it would be to do some yoga or stretching in the lead-up to the Vipassana retreat. This can help prepare your body for long periods of sitting still.

It's important to remember that the physical challenge is part of the process. It teaches you to observe sensations without reacting to them, which is a core principle of Vipassana. Over time, you learn to sit with discomfort, both physical and mental, without it disturbing your peace of mind.

How was the food? What was your favorite meal at Vipassana? 

Vegan Pasta Bolognese! All food was quite good and nourishing. 

How are you incorporating Vipassana into your daily life now?

I’ve been meditating with mixed success, but I feel like I’ve accrued a balance from the 100 hours of meditation during the course. It’s important not to judge yourself harshly if you don’t meditate every day. Just come back to it when you can. I now have the attention and technique to continue my practice. I plan to attend or serve at another 10-day course within the next 12 to 18 months.

The key takeaway is that Vipassana is always available as a resource. Sometimes it's not the first priority and that's okay. Having experienced it firsthand and understanding its benefits, I know it's there when I need it.

What’s next for you after Vipassana?

I’m excited to see how life unfolds. I’m focusing on being as loving and kind as I can be every day, to myself and others. I believe that when you don't have rigid expectations, life can pleasantly surprise you.

Related: My second Vipassana retreat - was it worth it? 

What’s your favorite book on meditation or mindfulness?

'The Alchemist' by Paulo Coelho, although it is not directly about meditation, it taught me a lot about awareness. I've come back to it at pivotal moments of my life. The book's message, particularly the quote 'the universe is conspiring to help you achieve your goals,' aligns beautifully with the Vipassana experience. Both the book and the meditation practice provide space to hear your inner wisdom beyond all distractions.

Vipassana, like 'The Alchemist,' helps you tune into your own voice—the most important one—rather than external opinions about success or what you should do. When you're stripped of distractions like phones or conversations, you're left with only yourself to talk to, which can be incredibly revealing and powerful.

I believe 'The Alchemist' offers inspiration and insights into personal growth and self-discovery, while Vipassana provides a practical tool to achieve this inner clarity.

Related: 15 Essential books on mindfulness every meditator should read

Who was the first person you messaged when you turned your phone back on after 10 days of silence?

My mom and dad. You know, I just wanted them to know that I was alive.

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Sarah's experience shows that meditation isn't just for the naturally calm and focused. It's a practical tool that can be a tremendous help navigating the distractions and sensory overload we all face in today's world. Ultimately, it aids in finding your unique path to peace and inner clarity, especially for those of us with attention challenges.