Just For Today: Pocket Meditations For ADHD Part 3: Mind

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 back!

I used to believe I was too much to meditate.

Just too busy,

Too distracted,

Just all over the place.

And if you've ever felt like me,

This session is exactly for you.

Because your mind is not your enemy.

And that's what I'd like to explore with you today.

Because a lot of us,

Especially with ADHD,

Have been told we need to quiet our minds,

We need to stop overthinking,

Focus better.

But the truth is,

That the goal of the meditation isn't to just stop thinking.

The goal is to notice and to be present,

To observe your thoughts without judgment,

To let them pass by like clouds or waves or sounds.

This isn't about fighting your brain,

It isn't about stressing,

It isn't about quieting it down,

It's about how we relate to ourselves.

How we begin to build connection with our minds,

Our bodies and our emotions.

Your mind is always on,

Even when you're dreaming.

Sometimes,

It feels loud and fast,

Like you're catching one thought and another slips through,

And three more show up before you've even finished with the first.

And that's ok.

Let's take a breath here,

And just begin to notice.

Can you name what kind of thought is present?

Is it a memory,

A worry or something you have to do today?

You can just notice your thoughts and categorize them into planning,

Judgmental,

Daydreaming.

Like put them on the little shelves.

And ask yourself,

Whose voice is this?

Is it even yours?

Especially when the thoughts are critical,

Notice if they even sound like you or someone else.

Try to slowly turn the volume down,

Especially on the intrusive thoughts,

Because you're here and you're the one holding the dial.

Center yourself by breathing in and out,

And let the thoughts just pass through.

Meditation isn't about staying focused in a perfect way,

But about returning,

Back to yourself over and over and over again,

Back to this moment.

Just come back anytime you notice your mind drifting,

Anytime you catch yourself floating away because this is meditation,

This is awareness,

And that is enough.

Just for today,

Thank you for being here with me.