Hi,
And welcome.
This is a mindfulness meditation designed especially for people with ADHD or anyone with a lively,
Curious,
And sometimes restless mind.
This isn't about emptying your mind or forcing focus.
It's about learning how your attention moves and discovering gentle ways to bring it back with kindness,
Not pressure.
You don't have to sit still.
You don't have to do it perfectly.
You just get to explore.
So let's begin.
Take a moment to get comfortable.
You might be sitting,
Lying down,
Or even gently swaying.
Let your body find whatever feels supportive right now.
Now just notice you're already breathing.
No need to change it.
Just let yourself become aware of it.
There are so many ways to feel the breath.
You might feel it in your nose,
Cool in,
Warm out.
You might notice the rise and fall of your chest or belly.
Or maybe you notice the way your shoulders move and how your clothes shift a little as you inhale and exhale.
So take a few moments now to explore.
What's the easiest place to feel your breath today?
You can rest your attention there,
Softly,
Just noticing the inhale and the exhale.
Now,
Something you should know,
It's completely normal for your mind to wander,
Especially if your attention moves quickly or wants to jump to the next thing.
That's okay.
It's not wrong.
It's just how your mind works.
So instead of forcing your focus back to the breath,
Here's a little practice you can try.
Whenever you notice your mind drifting or even just starting to drift,
Shift your attention to something else just for three breaths.
You might choose sound or touch.
If you choose sound,
Open your ears to the space around you.
What can you hear right now?
And just listen.
No need to name the sounds.
Just notice the sounds that are there.
For three breaths,
Just listening.
Or if you choose touch,
Press your hands gently against whatever they're resting on.
Your legs,
The chair,
The floor.
Feel the contact,
The pressure,
The groundedness.
And just feel this for three breaths.
Just feeling.
Then once those three breaths are complete,
Return to the breath.
Wherever it feels easiest to find.
The nose,
The chest,
The belly.
Or simply the feeling of being breathed.
This is your rhythm.
Attention on the breath.
Awareness of the breath.
Breathe.
Breathe.
The mind wanders.
So then sound.
Sound.
Sound.
Or gentle pressure.
Press.
Press.
And then back to the breath.
Again and again.
You're not doing it wrong when your mind moves.
You're practicing awareness each time you notice.
Each time you choose to return.
That is mindfulness.
Now try it on your own for a little while.
Stay with the breath until you notice a shift.
Then gently move to sound or touch for three breaths.
And return.
And you can repeat this loop as many times as you need.
You're learning how to work with your attention.
Not fight against it.
You're giving yourself agency.
And you're building capacity.
Let's take a few closing breaths together.
Inhale slowly.
Exhale softly.
Again,
Inhale slowly.
Exhale softly.
And once more.
Inhale.
And exhale.
Gently start to bring your awareness back to the space around you.
You might wiggle your fingers or toes.
And open your eyes when you're ready.
Thank you for taking this time for yourself.
Remember,
Mindfulness is not about being perfectly still or perfectly focused.
It's simply about noticing.
And every time you notice,
You're growing your awareness.
You're not trying to be someone else.
You're learning to be deeply present with who you are already.
I hope you'll come back to this practice anytime you want a reset.
Or just a moment of gentle attention.
Be well and take care.
