SAMPLE
Try This Out Here’s a transcript of two random tracks from The Mindfulness Prescription to Adult ADHD audio CD. The actual recordings are slow, with lengthy pauses for implementation of the instructions. The first track, “Mindful Breathing,” is fairly simple for beginners. It involves only physical sensations that are not uncomfortable for those not yet affiliated with presence and mindfulness. Mindful Breathing In this first formal meditation practice, you’ll be training yourself to focus and monitor your attention toward the sensations of your breath. In the process, you will also learn to catch yourself when distracted. I will guide you to this practice as sitting-down meditation. However, if restlessness makes it difficult for you to sit, feel free to practice awareness of the breath while walking slowly. Find a relaxed and comfortable sitting position, either on the floor using a cushion for support or in a chair. Keep your back upright and relaxed, as if you’re sitting in a posture of dignity. Place your hands on your lap or on your side. Close your eyes or keep them half closed and resting in one spot. Set an intention to practice focusing on the breath for the next few minutes. Take a deep breath, and allow yourself to simply rest in the present moment. Let your usual preoccupations or a need to do something else fall into the background. Focus on your breath in one spot—either at your nostrils, chest, or belly. Bring your full attention to the breath. Notice the natural flow of air coming in and going out. We will practice this in silence for a few minutes. Remember, if your mind wanders off one hundred times, gently bring it back one hundred times. Where is your attention right now? If you noticed that your mind has wandered off to sounds outside or to your thoughts, that’s okay. Simply and gently remind yourself of your intention and return to the breath. Practice being kind to yourself, don’t judge your experience as good or bad. Simply be curious about how your mind works. As we end this meditation, offer yourself some appreciation for taking the time to pause, for training your attention and awareness and connecting more fully with yourself in the present moment. (Ding!)
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WELLSPRING / MAY 2023
