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

Tick Tock

Tick Tock

When you find yourself needing or wanting to settle, it is helpful to have tools to try: tools that your mind and body are familiar with and can help you shift. Tick Tock is a private practice including movement, with a connection to a time-honored strategy of rocking yourself to sleep…
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Feet and Hands Moving

Feet and Hands Moving

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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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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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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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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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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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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Belly Breathing

Belly Breathing

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. Try Belly Breathing to get settled. Adjust the way…
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Parade Practice

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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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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3-Minute Sound

3-Minute Sound

Strengthen your attention with this Mindful Minute Sound Practice. 3-Minute Sound Practice will help you tune in to this present moment 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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