An ADHD Practice: Cross-Body Movement To Settle The Mind

This version uses bilateral movement instead of sensory grounding or counting, alternating a gentle tap on each knee, engaging both sides of the body in a simple rhythm. This kind of cross-body movement is often used to help settle scattered attention, a more physical option than a purely mental technique. A movement-based grounding meditation for ADHD and racing thoughts.

Transcript

Find a position. Where your both hands can be still. Even at your mind's consent. Let your eyes close. Or soften your gaze. This time. We're going to give the mind a small job. Counting back. By threes. Starting it off. With each number. Gently squeeze one hand into a soft fist. 97. 94. If you lose the count. Just pick a number. Keep going. ADA. 85. Notice how much of the mind stutters. This small task is taking up. That's the point. A busy mind needs a job. Not just an instruction. Counting fade now. Whenever it's ready to. Notice the room around you again. When it feels right. Let your eyes open. The mind can be given a job. Instead of a command. That's often.