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Read or listen to our guided mindfulness and meditation practices designed for ADHD.

Slow Motion Hands

Slow Motion Hands

Sometimes it’s hard to be still or even imagine being still. Slow Motion Hands is a mindfulness practice for those times. Move while strengthening your ability to focus and notice what works best in a given moment. You don’t have to be totally still to train yourself to slow down and be more present.
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Invisible Elevator

Invisible Elevator

Check in now, feel what you notice. Maybe this Invisible Elevator practice meets you where you are and brings a little calm, a little softening to your mind and body – and no one has to know that you are getting stronger, from the inside. But you’ll know.
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Walking Practice

Walking Practice

Walking Practice brings your attention to the present moment, over and over again – with every step. The goal is to BE where you are, not to GET anywhere. Simply BE. One step at a time. Find a small space, a flat surface – grass, concrete, a rug – where you can walk without obstacles…
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Waves of Breath

Waves of Breath

Focusing your attention on the subtleties in life can strengthen that attention – your attention. Imagery and visualizations are tools for attention training. Try working with waves on the ocean and waves of your breath. This Waves of Breath practice will strengthen your ability to direct your focus on both breath…
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Soft Belly Breath

Soft Belly Breath

Soft Belly Breath can be a helpful practice for settling and creating focus, after just a single breath. It connects your mind and your body a little bit more with each repetition. Try one, two or three and notice for yourself what you create in your body, in your mind. This is your practice, your tool for focusing from the inside.
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Tapping Practice

Tapping Practice

There will be times when you notice that it is difficult to stay-the-course, to keep going. Tapping Practice might create a sense of internal steadiness –that strength we need to keep showing up, keep going – even when something feels challenging or unfamiliar. Build a steady strength in your mind and body, with practice.
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Hourglass Practice

Hourglass Practice

Thoughts can swirl and emotions can stir. It’s totally normal to feel unsettled sometimes or even often-times. Hourglass Practice gives you a tool to use when your mind is stirred up and you want or need to settle your thoughts and your feelings. Practicing settling ahead of time prepares you to settle in real-time.
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2-Minute Sound

2-Minute Sound

Strengthen your attention with this Mindful Minute Sound Practice. 2-Minute Sound Practice will help you tune in to this moment and move forward in a mindful manner. Do it now so you can use it later during regular activities as a mindfulness check-in.
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2-minute Do Nothing

2-Minute Do Nothing

You’re really going to do this: a 2-minute Do Nothing practice! Doing nothing on purpose can help calm the ADHD mind, develop tolerance for boredom, and can increase clarity and focus. Give yourself permission, make it a practice to do nothing, for two, solid minutes.
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Mindful Minute 3-Minute Body Scan

3-Minute Body Scan

Take a Mindful Minute. Or take three! Practice this guided 3-Minute Body Scan to help you fix your focus to the present moment. Then, practice quick body scans throughout your daily activities to increase your overall mindfulness.
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Power On, Power Off

Power On, Power Off

Regulating and possibly releasing extra energy can be especially helpful if you have ADHD. Power On, Power Off is an energetic practice that you can use when you need to settle - both mind and body..
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Feet and Hands Moving

Feet and Hands Moving

When you're low on energy or stuck in slow motion, you can try increasing your energy, from the inside… Practice Feet and Hands Moving to activate. For this practice you may be reclined, lying down or sitting. You decide. Direct your attention to your feet. Pressure, warmth, numb. Wiggle the toes…
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