--- In this meditation, you will learn simple strategies to cope with ADHD and the constant urge to be in motion. This session is designed to give you moments of calm and focus, even when your mind is restless or your body wants to move. Take some time now to settle in and give yourself presence. Let’s begin. --- Find a comfortable seated position, either on a chair with your feet flat on the floor or on a cushion. Rest your hands loosely in your lap. Gently close your eyes or lower your gaze if that feels better. Breathe slowly and gently in through your nose, feeling the air fill your chest and belly. Exhale naturally, letting the breath flow out of your body without effort. You don’t need to count your breaths — simply notice the sensation of breathing in and out. [Pause 7s] When thoughts or the urge to move arise, notice them without judgment. It’s normal for your mind to wander, especially with ADHD. Each time you realize your attention has drifted, gently bring it back to your breath or the feeling of your body on the chair or floor. [Pause 10s] Notice if you feel restlessness in your body — maybe energy in your legs or the desire to move. Try to observe these sensations with curiosity instead of suppressing them. If it helps you stay present, allow yourself small, gentle movements, like moving your fingers or adjusting your sitting posture. [Pause 10s] Now direct your attention to the sounds around you. Notice each sound as it arises and fades away, without reacting to it or naming it. Each sound can gently remind you to return to the moment. [Pause 8s] If your mind races or you become impatient, remember that you don’t need forced silence. Meditation with ADHD means accepting your experience as it is, not emptying the mind. Each time you notice restlessness, gently bring your attention back to your breath or the sensations in your body. [Pause 10s] If you like, place a hand on your chest or belly. Feel the warmth of your hand and the gentle rise and fall with each breath. Let this anchor you and help you find calm. [Pause 8s] Let your breath flow naturally and lightly. There is no right or wrong here. Let this be a moment of kindness toward yourself, knowing it’s okay to have an active mind and to move when you need to. [Pause 10s] Now take a moment to appreciate your effort. Even a few minutes of mindful attention can help you feel more grounded. Remember: coping with ADHD is a process, and meditation is just one helpful tool. You can return to this practice anytime you need a break or a fresh start. [Pause 7s] --- Here’s a tip for everyday life: try to incorporate short mindful pauses into your day, even if it’s just a few breaths or consciously noticing your surroundings. Allow yourself to move or fidget if necessary — mindfulness can happen in motion, not just in stillness. When you’re ready, gently open your eyes or lift your gaze. Carry this feeling of acceptance and presence with you for the rest of your day. ---