Read or listen to our guided mindfulness and meditation practices designed for ADHD.
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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► Listen
Elevator Practice
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, with Elevator Practice.
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► Listen
Slow Motion Hands
Sometimes it’s hard to be still or even imagine being still. Slow Motion Hands is a mindfulness practice for those times.
Move while strengthening your ability to focus and notice what works best in a given moment. You don’t have to be totally still to train yourself to slow down and be more present.
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10 Mini Check Ins
Only have a couple of seconds? Want to practice doing mindfulness during your day? Try these 10 Mini Check Ins to see which ones work well for you.
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Finger Press
Attention shifts, drifts, jumps, wanders and returns. Strengthen your attention - practice the return. This is Finger Press practice.
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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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► Listen
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.
► Listen
► Listen
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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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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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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► Listen
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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► Listen
Pebble Practice
There are times when we can feel small - like we can't affect what is going on our inside or outside. We can feel powerless to change our mood or our situation.
Pebble Practice begins small and expands. It can stimulate a sense of power, the capacity to change or keep going.
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► Listen