Just For Today: Pocket Meditations For ADHD Part 1: Breath

A Soft Start To Meditation for ADHD And Busy Minds.

Learning to meditate with ADHD can feel overwhelming. I used to believe I wasn't able to meditate at all - my mind was too busy, too loud. It took me some time to fall in love with the practice - to stop feeling like I was doing it wrong.
In this short series of three short sessions, you will get a gentle, no-pressure introduction to meditation and we will explore:

- What meditation is - and what isn't.
- How to connect with your body.
- How to work with your thoughts and not against them.

Transcript

Welcome to the series of meditation lessons for neurodiverse minds.

If you're here and your mind feels loud,

Scattered,

Overstimulated,

Or maybe just tired,

This space is for you.

This is not a traditional meditation course.

This space is built for brains that move differently,

Like mine.

I have ADHD too,

And for a long time I thought meditation wasn't for me.

The truth is,

Most of us associate meditation with silencing the mind or sitting perfectly still,

But that's not what it really is.

Meditation is about awareness,

It's about gently paying attention to what's happening right now.

Your state of mind,

Your breath,

Your body.

Without trying to change anything,

Without judgment,

Without needing to hold onto anything.

It's not about clearing your mind,

It's about meeting yourself exactly as you are.

So even if you're fidgeting,

Overthinking,

Or not sure you're doing it right,

Just by showing up,

You're already meditating.

So,

I'd like to invite you now into a short breathing practice.

You don't need to sit still,

You can move if you want.

Find a position that feels right for you.

Maybe lie down,

Just give it a stretch and shift around.

There's no wrong posture,

Only your comfort.

Now,

Gently bring your attention to your breath.

Notice where you feel it most.

Is it your nose,

Your mouth,

Your chest,

Your belly?

Don't try to control it or deepen it,

Just notice.

Now,

Let's take 3 slow breaths together.

Inhale and exhale.

Let your breath guide you back to this moment.

Inhale and exhale.

And one more.

Inhale and exhale.

If your mind wandered,

That's ok.

That's part of the practice.

The moment you notice it,

That's the moment you're back.

That's how it works.

Let your breath return to its natural rhythm and just sit in this softness for a moment longer.

Today,

You don't need to achieve anything.

There's no expectation.

You just need to be here,

Just for today.

And that's a beautiful sentence to carry with you.

I hope you will join me for the next lesson and thank you.