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

Staring Practice

Staring Practice

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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3-minute do nothing

3-Minute Do Nothing

Can you believe it? A 3-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 three, solid minutes.
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Mindful Minute 1-Minute Body Scan

1-Minute Body Scan

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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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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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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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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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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Head, Shoulders, Knees, and Toes

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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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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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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kind wishes

Kind Wishes

Check in on your breath, your body and your thoughts. Really check in. Active, tense, soft, distracted, closed, or calm? Just notice. Wonder where Kind Wishes practice is going? You’ll know by the end, when you check in again.
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Lifting Practice

Lifting Practice

On any given day, you can feel stuck. Stuck in the middle of your busy thoughts, stuck in your heavy emotions or stuck in a space (a non-moving / non-getting-going kind of space). This Lifting Practice can be used anywhere and at any time. It can help you create a habit…
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