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

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 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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1-Minute Elevator Practice

1-Minute Elevator Practice

Soften your mind with this 1-Minute Elevator Practice. Our bodies are so connected to our minds that they can help each other settle, with practice.
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Pebble Practice

Pebble Practice

There are times when we can feel small - like we can't affect what is going on our inside or outside. We can feel powerless to change our mood or our situation. Pebble Practice begins small and expands. It can stimulate a sense of power, the capacity to change or keep going.
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Return Practice

Return Practice

Here’s a workout for your mind, for your attention. In this Return Practice, strength is gained every time you return your attention to your body, in this case your body breathing. Send your attention away and bring it back, intentionally. Get as comfortable as you can - sitting or lying down…
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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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1-Minute Sound

1-Minute Sound

Strengthen your attention with this Mindful Minute Sound Practice. 1-Minute Sound Practice will help you tune in to right now 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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STOP Practice Original

STOP Practice Original

This is the STOP Practice Original - a good check in for developing your internal pause button. This practice can be used anywhere and at any time, in order to create a habit of pausing to check-in on yourself, in the moment. It can be helpful in transitions or to initiate a change…
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Resilience Practice

Resilience Practice

Resilience can be considered strength – a strength that comes from the inside. Resilience Practice is simply that – an opportunity to create a habit – a habit of strength. This is the strength needed to skillfully handle challenges and return to balance once the storm passes. With strength – you remain.
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Feet, Seat, or Hands

Feet, Seat, or Hands

Feeling scattered, shaky, or unsure can affect your ability to focus your thoughts, gain confidence or move forward. You can get in the habit of using your attention as a tool – a personal tool to settle those thoughts and emotions - enough to make goals, follow plans, and move forward. First you practice settling…
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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 Breath

Expanding Breath

Expanding Breath can be a foundational and helpful practice for settling and really creating focus. It connects your mind and the core of your body a little bit more with each breath. Try one, two, or three and notice for yourself that you can bring back your attention.
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