10 Minute Guided Meditation for ADHD

Welcome to Meditate with Lilly. I'm Lilly Holden and today's meditation was made to help rein in your thoughts and bring your attention to your breath, your body, and ultimately the present moment. I've designed this meditation as a more structured task to be a bit more engaging. We will be doing a body scan meditation.

Body scan meditations can be helpful for adults with ADHD specifically because they help you to focus on one area at a time, which helps to break up a meditation into smaller, more manageable segments. Whether you're sitting or lying down, allow yourself to find a comfortable position. If you feel restless at all during this

meditation, remember that it's perfectly okay to adjust your position at any time.

I always like to start my meditations with a few deep starting breaths to help relax the body and settle into the session. So, go ahead and take a big deep [music] breath in through the nose. And now exhale slowly and consistently until your lungs are fully empty. And as you're getting to the very end of that

exhale, allow any immediate tensions to begin to melt away. We're going to take a few more slow, deep breaths in, fully filling your lungs and fully emptying them. You may start to notice some different sensations in your body as you start to bring in all of this new oxygen.

With another deep breath in, feel your body becoming a bit more relaxed. And as you exhale, gently close your eyes if you haven't already. If you feel your mind starting to wander at all during this meditation, that's okay. Let's [music] practice gently guiding our attention back to the task at hand. Now, we will begin the body scan.