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

Press and Lower

Press and Lower [aka “Sloppy Sleeves”]

However energetic you are feeling is fine. High energy, low energy, or somewhere in between. Then there are those times when you need to change your energy to fit where you are and what you are doing. For Press and Lower, imagine that you need to bring your energy down. To slow yourself down.
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Elevator Practice

Elevator Practice

Busy minds and bodies can match busy places and times. And then there are places and times that call for calmer minds and calmer bodies. Our bodies are so connected to our minds that they can help each other settle, with Elevator Practice.
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Mindful Minute 2-Minute STOP

2-Minute STOP

Take a couple of Mindful Minutes! Try this guided 2-Minute STOP Practice to help you pause, focus, and proceed with mindfulness. Then, try it on your own during regular activities, like during a meeting, at your kid 's game, or while waiting in line at the store.
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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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Sensory Practice

Sensory Practice

Daily life, even a busy one, can allow for moments to pause and check in. This practice can be used anywhere and at any time, as a mindful awareness habit. You can check in and expand your awareness beyond thoughts and emotions. Settle into a chair or find a way of standing…
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2-Minute Elevator Practice

2-Minute Elevator Practice

Notice if this kind of movement practice meets you where you are, then brings a little calm, a little softening. Try it when you need it or when you don’t. It is your 2-Minute Elevator Practice.
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Body Breathing

Body Breathing

Your breath is always with you. According to Jon Kabat-Zinn, as long as you are breathing, you have more going right with you than wrong with you. When you fall into the wrong-with-you phase, shift your attention to the positive. In conjunction with your attention, you can use Body Breathing for checking in…
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Tick Tock

Tick Tock

When you find yourself needing or wanting to settle, it is helpful to have tools to try: tools that your mind and body are familiar with and can help you shift. Tick Tock is a private practice including movement, with a connection to a time-honored strategy of rocking yourself to sleep…
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Invisible Tracing Practice

Invisible Tracing Practice – Level 2

Our ability to regulate thoughts and actions can begin with where we place and even move our attention. This Invisible Tracing Practice utilizes the moving of attention, tracking and returning attention when it wanders. We’ll incorporate breath as a tool for strengthening attention but with very little physical movement.
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Expanding View

Ever feel limited in your view or stuck in a narrow mindset? Expanding View helps you direct your focus and open your mind. Well, it might open your mind – to new ideas, different perspectives or unknown possibilities. You get to stare at one thing, one object. Then, practice opening your focus, expanding your vision, changing your view.
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Belly Breathing

Belly Breathing

Busy minds and bodies can match busy places and times. And then there are places and times that call for calmer minds and calmer bodies. Our bodies are so connected to our minds that they can help each other settle. Try Belly Breathing to get settled. Adjust the way…
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Parade Practice

Parade Practice

For this Parade Practice, we’re going to focus our attention primarily on thoughts for this practice. We’re not erasing, ignoring or clearing them away, we’re going to practice observing them, in all their – busy, crowded, racing, demanding your attention – glory. Without judgment, we’ll practice observing whatever is present.
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