Easy Focus For Neurodivergent Minds

In just a few minutes, you’ll be guided to reconnect with your body, soften tension, and choose a simple anchor for attention.

Movement, restlessness, and wandering thoughts are all welcome here.

Perfect for ADHD, overwhelm, transitions between tasks, or anytime you need to pause, regulate, and refocus with kindness.

Return whenever your brain feels busy and you’d like to begin again.

Transcript

Hello and welcome.

Take a comfortable seat or stand,

Whatever works best for your body right now.

It's okay if your mind feels busy or restless.

This meditation isn't about forcing focus.

It's about giving your brain a gentle reset.

Bring your attention to your body.

Feel your feet on the floor,

Your back supported,

Your hands resting naturally.

Take a slow,

Deep breath in and out.

Notice any tension in your shoulders,

Your jaw or hands and allow it to soften.

Even small movements like rolling your shoulders or stretching your fingers help your body settle.

Now choose one anchor for your attention.

This could be your breath,

The feeling of your feet on the floor or a gentle sound in your environment.

If thoughts start to pull you away,

That's okay.

Each time you notice your mind wandering,

Gently guide it back to your anchor.

Think of this as pressing a small reset button for your attention.

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

With each breath it grows brighter,

Spreading calm and focus through your body.

Picture it gently clearing away mental clutter,

Leaving space for clarity and renewed attention.

Take one last deep breath in and out.

Notice how your body and mind feel.

When you're ready,

Open your eyes.

Carry this sense of calm and focus with you into whatever comes next.