ADHD Focus & Mindfulness At Work

ADHD Mindfulness at Work This meditation focuses on enhancing mindfulness at work,

Helping you stay present and engaged throughout your workday.

By practicing mindfulness,

You can reduce distractions and improve your productivity,

Bringing more awareness to each task you undertake.

The aim of this meditation is to allow you to feel more focused and centered,

With an increased ability to maintain attention to your work.

Finding yourself a comfortable seated or lying position,

Close your eyes and take a slow deep breath in,

Filling the lungs and slowly exhaling,

Breathing in and breathing out.

With each breath out,

Release any distraction or any scattered thoughts.

With each breath in,

Feeling the body energizing,

Bringing the awareness to the head and the face,

Relaxing the muscles of the face and the back of the head.

Awareness to the neck,

Down the arms to the fingers,

Down the torso to the pelvis,

To the upper legs,

Knees,

Lower leg,

Ankles,

Feet and toes.

Breathing in and out.

In and out.

In and out.

Picture yourself sitting by a calm,

Clear lake.

The water is still and reflects the sky above you.

Imagine your mind as the surface of this lake,

Clear and undisturbed.

As thoughts arise,

See them as ripples in the water.

They begin to gently fade away,

Returning the awareness to your breath when the thoughts arise.

Breathing in deeply,

Breathing out completely.

When the next thought arises,

Take another breath in and out.

With each breath,

Noticing the cool air entering your nostrils and the warm air leaving.

As you focus on the sensations of your breath,

It acts as an anchor,

Bringing yourself into the present moment.

And silently affirm,

I am present.

I am mindful.

I am fully engaged in each moment of my work.

I am present and mindful and fully engaged in each moment of my work.

When you're working and you notice your mind's wandering onto the next task,

Bring the awareness back to your breath.

Have a notepad by you,

Write down that thing that's come into your mind,

Your next task to do.

Pop it on the piece of paper,

Returning to your task.

And if you forget what task you're meant to be doing,

Have another piece of paper,

Write down your task on that piece of paper.

You can always put at the bottom as well,

I remember to breathe.

I remember to breathe when my mind wanders.

I remember to breathe when my mind wanders.

Take a deep breath in now,

Feeling grounded,

And exhale slowly as you open your eyes,

Bring this sense of mindfulness into your workday.