ASMR meditation (autonomous sensory meridian response) is a tingling sensation that can elicit a deep state of relaxation. It can also help you fall asleep more easily and is linked to reduced anxiety, insomnia and panic attacks.
ASMR is a hypnotic and often calming experience that can be triggered by specific stimuli, such as a soft whisper in a microphone or gentle finger tapping. The feeling is often described as a tingling that starts on the head and moves down the back of the neck, sometimes to the rest of the body.
Some people find ASMR soothing and relaxing, while others report that the tingling can be annoying or even downright scary. The feeling has been known to lead to feelings of misophonia, a condition that causes people to experience sensitivity to sounds that give rise to minor irritation or distress.
There are a number of ways that you can incorporate ASMR into your meditation practice to benefit from the calming effects, including guided videos and micro-moments throughout the day.
You can also try it alone to see if you can trigger the tingling response without triggering anything else. The best way to do this is to sit quietly, close your eyes and take in the sights, sounds, or scents you feel are most calming to you.
ASMR may be a great addition to your meditation practice, and it may be especially helpful if you have ADHD. It has been shown that meditation and mindfulness exercises can reduce symptoms of ADHD, such as impulsivity or hyperactivity. While more research is needed on the effectiveness of ASMR for ADHD, it could be a useful tool to help with stress and other common mental health problems that can affect sleep and mood.