Chapter 2
Coming Home to Your Senses
This week's practices will include body scan techniques. Body scan practices help you bring attention to different parts of the body, noticing sensations without needing to change or relax them. For ADHD minds, moving attention from one area to the next can provide enough structure to help attention stay engaged while building awareness of the body.
Use the audio practices below at your own pace. You can return to these recordings as many times as you like throughout the week.
5-Minute Meditation: Using Our Breath and Senses
A brief sensory awareness practice to gently anchor attention in the present moment.
10-Minute Meditation: Body Scan
A mid-length sensory awareness practice for deepening presence and grounding through the senses.
15-Minute Meditation: Using Our Breath and Senses
A longer, more immersive sensory awareness practice for sustained grounding and full-body presence.
15-Minute Meditation: Using Our Breath and Senses (With Music)
A longer sensory awareness practice accompanied by gentle background music to support focus and presence.