MindfullyADD

Sometimes it’s hard to even imagine being still. Head, Shoulders, Knees, and Toes is perfect for those times. Move while strengthening your ability to focus and notice what works best for your body and mind. You can move to train your whole self to be more present, even just for brief moments throughout your day.
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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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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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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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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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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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Here it is, possibly the simplest, most natural form of attention training ever, Staring Practice. Yes, you get to stare - stare at an object or into space. You can reclaim the terms staring into space, zoning out and daydreaming.
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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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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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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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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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Practice this guided 1-Minute Body Scan to help you gain focus and bring your attention to the present moment. Then, try it on your own during regular activities as a mindfulness check-in.
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