Chapter 3
Coming Home to Your Senses
This week's relaxation exercises will use Yoga Nidra. Yoga Nidra is a guided meditation practice that helps you settle into deep rest while remaining gently aware. Rather than asking you to hold your attention in one place, it often moves your attention through different parts of the body, which can make it especially engaging for an ADHD mind.
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 Practice
A brief practice to gently anchor attention and reconnect with your senses in the present moment.
10-Minute Practice
A mid-length sensory awareness practice for deepening presence and grounding through the senses.
15-Minute Practice
A longer, more immersive sensory awareness practice for sustained grounding and full-body presence.
15-Minute Practice with Music
A longer sensory awareness practice accompanied by gentle background music to support focus and presence.