ADHD Daily Focus Meditation

A short, ADHD-friendly meditation to gently reset focus without forcing stillness.

Designed for neurodivergent minds, this mini practice helps calm mental chatter, release restlessness, and refocus with ease. Movement and wandering thoughts are welcome.

Perfect for daily use, work or study breaks, or anytime you need a kind reset for your attention.

Transcript

Welcome.

Take a moment to find a comfortable position,

Sitting,

Standing,

Or even lightly swaying if that feels good.

It's okay if your mind is busy right now.

This meditation isn't about perfect stillness.

It's about giving your brain a gentle reset and a moment of calm.

Bring your attention to your body.

Feel your feet on the floor and notice how your back is supported.

Let your hands rest naturally.

Take a slow,

Deep breath in and out.

Notice any tension,

Maybe in your shoulders,

Jaw,

Or hands,

And allow those areas to soften.

Even small movements like rolling your shoulders or wriggling your fingers are welcome.

Now choose one point of focus for your attention.

This could be your breath,

The sensation of your feet on the floor,

Or a sound around you.

Thoughts may come and go.

That's completely normal.

Each time your mind wanders,

Gently bring it back to your anchor.

Think of it like pressing a small reset button for your attention.

Imagine a small beam of light at the centre of your chest.

With each breath it grows a little brighter,

Spreading calm and focus through your body.

Picture it clearing away mental clutter,

Leaving space for clarity and renewed energy.

This light is your reminder that you can return to calm focus anytime.

Take one final deep breath in and out.

Notice how your body and mind feel.

When you're ready,

Gently open your eyes.

Carry this sense of calm and focus with you as you continue your day.