ADHD Daily Focus Reset Meditation: Calm Your Busy Mind

A gentle guided meditation to help ADHD minds return to clarity, focus, and calm. Perfect soundtrack for ADHD with beneficial frequencies and brown noise to help with neurodivergent brains focus while being entirely Neuro-inclusive, soothing, and beneficial for all. Use it daily to reconnect. Perfect for mornings or midday resets.

This short, soothing meditation is designed for ADHD and neurodivergent minds to focus but feel scattered or overwhelmed. You’ll be guided through gentle breathwork and visualisation to collect your thoughts, calm your nervous system, and anchor yourself in the present moment.

Whether you’re starting your day or needing a mental reset after sensory overload, this daily practice offers a peaceful pause to ground and recharge. It’s especially supportive for adults and teens with ADHD, AuDHD, anxiety, or executive function challenges. With each listen, you’re not just calming your mind—you’re also building your capacity to return to focus again with kindness.

Transcript

Welcome to this short meditation to help you cultivate focus amidst the beautiful chaos of your ADHD mind.

Find a comfortable position,

Either seated or laying down,

Where your body can feel comfortably supported and relaxed.

Take a deep breath through your nose and as you do imagine gathering all the scattered pieces of your attention,

Exhaling gently through your mouth,

Releasing any tension or overwhelm.

Let's do this two more times,

A deep inhale,

Collecting your focus and a soft exhale,

Letting go of what you don't need right now.

Inhaling all your scattered energy to this moment now,

Everything that's not needed.

Now letting your breath find its natural rhythm and simply observing the breath as it enters and it leaves the body,

Feeling the coolness around your nostrils as it enters and how the shoulders relax with every exhale,

No need to control or to change it,

Just noticing how your body moves within,

Letting the breath bring your awareness to this present moment.

Gently remind yourself that right now there's nothing else to do,

There's nowhere else to be,

Allow this moment to hold your attention.

Now imagine a beam of light above your head and this light represents clarity and focus.

Picture it,

Imagine it slowly descending,

Entering the top of your head and as it moves through your mind,

Feeling it wash away any distractions and bringing calmness to your thoughts,

Bringing peace as it washes down your body.

Let it flow down your face,

Your shoulders,

Flowing down your arms all the way to your fingertips.

Feel the light continuing down through your torso,

With every breath,

This light brightens.

If your mind begins to wander,

That's ok,

Gently,

Every time you return yourself,

Wiggling your fingers and your toes,

Gently opening your eyes,

Carrying this sense of clarity and calmness into the rest of your day.