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

Interlaced Tracing Practice

Interlaced Tracing Practice – Level 3

Our ability to regulate thoughts and actions can begin with where we place and even move our attention. This Interlaced Tracing Practice utilizes the moving of attention, tracking and returning attention when it wanders. This is a higher level practice due to the need to retrieve attention and remember where you left off.
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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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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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Counting Breath

Counting Breath

Counting Breath might create a sense of steadiness – that inner strength that we need to keep showing up, keep going – even when something feels challenging or unfamiliar. Especially when something feels challenging or unfamiliar. Build a steady link in your body and your mind, with practice, with breath.
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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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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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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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Mindful Minute 3-Minute STOP

3-Minute STOP

Take some Mindful Minutes. Try our guided 3-Minute STOP Practice to notice the present moment and proceed on to the next moment in a mindful way. Then, practice STOP during your daily activities to increase the benefit.
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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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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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1-minute Do Nothing

1-Minute Do Nothing

Doing nothing on purpose can help calm the ADHD mind, develop tolerance for boredom, and enhance focus. Do absolutely nothing for this 1-minute Mindful Minute.
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Tracing Practice

Tracing Practice – Level 1

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