Welcome to this practice of learning to be with difficulty.
This meditation is designed specifically for neurodivergent and ADHD minds.
Minds that are creative,
Dynamic,
And beautifully unique.
Today,
We're not trying to fix anything or push away discomfort.
Instead,
We're building your capacity to stay present with whatever arises,
Knowing that this skill will serve you well in all areas of your creative and daily life.
To begin,
Find a position that feels sustainable for you.
This might be sitting on a cushion,
In a chair,
Or even lying down if that works better for your body today.
There's no right way,
Only what supports you in this moment.
Let's begin by finding your natural rhythm.
For neurodivergent minds,
Traditional breath focus doesn't always work,
So let's explore what feels right for you today.
You might choose to focus on your breath,
Not controlling it,
Just noticing the natural rhythm of breathing in and breathing out.
Or perhaps you'd prefer to focus on sounds around you,
Letting them come and go like waves.
Maybe it's the sensation of your hands resting or even a gentle movement like swaying.
Take a moment to experiment.
What feels most settling for your system right now?
There's no pressure to decide quickly.
Your creative mind might want to explore a few options.
Whatever you choose,
Let this be your anchor,
Your home base for this practice.
This is where you can return whenever you need steadiness.
Notice how your body is settling.
Are your shoulders beginning to soften?
Can you feel your connection to whatever you're sitting or lying on?
And there's no need to change anything,
Simply observing.
If you notice your mind already starting to wander,
That's completely normal.
The ADHD brain is designed to do that.
To be curious and exploratory.
We're not trying to stop this natural tendency.
We're learning to work with it skillfully.
Return to your chosen anchor.
Maybe it's three conscious breaths or noticing five different sounds in your environment.
Or feeling your feet on the ground.
Whatever works for you.
As we continue,
Remember that this is a practice of self-compassion.
You're not trying to achieve a particular state.
You're simply showing up for yourself with kindness.
Now we're moving into the heart of this practice.
Learning to be with difficulty.
By now,
You might be noticing some physical discomfort.
Perhaps your back is a bit stiff,
Your legs feel restless,
Or you're feeling fidgety.
This is perfect.
Instead of immediately adjusting or moving away from this discomfort,
Let's pause and explore what it feels like to simply be with it.
This isn't about suffering or enduring pain.
It's about building your capacity to stay present with life's inevitable challenges.
Bring your attention to any physical sensation that feels uncomfortable.
Maybe it's tension in your shoulders,
Restlessness in your legs,
Or an ache in your lower back.
Breathe into this area with curiosity rather than resistance.
Notice what happens in your mind when you encounter discomfort.
Does it immediately want to fix,
Escape,
Or distract?
This is the same pattern that often shows up in daily life when we face emotional or creative challenges.
Instead of your usual response,
Try bringing a quality of gentle attention to the discomfort.
You might even place a hand on the area and offer it some kindness.
You could silently say,
This is difficult right now and that's okay.
For neurodivergent minds,
Discomfort might feel particularly intense or overwhelming.
Remember that you have choices.
You can adjust your position if needed,
But first see if you can breathe with a sensation for just a few more moments.
This is how we build resilience,
Not by avoiding difficulty,
But by learning to meet it with presence and self-compassion.
Each moment you stay present with discomfort,
You're developing strength you can use in your creative work and daily life.
Notice if you can soften around the discomfort rather than bracing against it.
Imagine your breath creating space around the sensation,
Not trying to change it,
Just being with it.
As we near the end of this practice,
Recognize what you've accomplished.
You've spent time with your thoughts without being overwhelmed by them.
You've met discomfort with awareness rather than immediate escape.
This is the foundation of resilience.
Your creative neurodivergent mind has gifts to offer the world.
By learning to be with difficulty,
You're not dimming your spark.
You're creating a steady foundation from which your creativity can flourish.
Take a moment to appreciate yourself for showing up to this practice.
Building the capacity to be with difficulty is one of the most valuable skills you can develop,
And you've taken an important step today.
As you transition back to your day,
Remember that you can return to this quality of presence whenever you encounter challenges.
You have the ability to meet whatever arises with both awareness and compassion.
When you're ready,
You can gently open your eyes and return to your creative,
Beautiful life,
Carrying this sense of resilient presence with you.
