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

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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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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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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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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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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Tapping Practice

Tapping Practice

There will be times when you notice that it is difficult to stay-the-course, to keep going. Tapping Practice might create a sense of internal steadiness –that strength we need to keep showing up, keep going – even when something feels challenging or unfamiliar. Build a steady strength in your mind and body, with practice.
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Mountain Meditation

Mountain Practice

Imagery can be a tool for changing what your mind is doing – whether it is wandering, stuck or racing. This Mountain Practice can be settling for the mind and for the body. The wandering mind can be grounded and focused with practice. Create a sitting position for your body that brings to mind…
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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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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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Mindful Minute 3-Minute Body Scan

3-Minute Body Scan

Take a Mindful Minute. Or take three! Practice this guided 3-Minute Body Scan to help you fix your focus to the present moment. Then, practice quick body scans throughout your daily activities to increase your overall mindfulness.
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2-Minute Sound

2-Minute Sound

Strengthen your attention with this Mindful Minute Sound Practice. 2-Minute Sound Practice will help you tune in to this 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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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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