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

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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3-Minute Elevator Practice
Notice if this kind of movement practice meets you where you are, active and energized, then brings a little calm, a little softening to your mind and body - when you need it. It is your 3-Minute Elevator Practice.
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Head, Shoulders, Knees, and Toes
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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2-Minute Body Scan
Take a Mindful Minute or Two! Practice our guided 2-Minute Body Scan to help notice your body in the present moment. Then, practice throughout your day as a mindfulness check-in.
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► Listen

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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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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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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► Listen

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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► Listen

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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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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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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► Listen

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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► Listen