Join meditation teacher and ADHD coach Ying, aka me, for a grounding mindfulness practice that uses nature as your anchor. This gentle, sensory-rich meditation is perfect for ADHD brains seeking a concrete way to experience and practice non-judgmental awareness. I first learnt this practice from my good friend, also a great meditation teacher, Lisa Pedscalny.

What You’ll Need:
Any natural object (rock, leaf, flower, pinecone, feather, etc.)
Or simply use your hands if no natural object is available

What You’ll Experience:
Explore mindfulness through sight, touch, and physical sensation
Practice radical acceptance using nature as your guide
Learn to observe without judgment – the essence of mindfulness
End with the beautiful poem “Wild Geese” by Mary Oliver

This practice adapts traditional mindfulness techniques to be more accessible for neurodivergent minds by providing tangible focus points and multi-sensory engagement. Whether you’re new to meditation or looking for ADHD-friendly practices, this guided session offers a peaceful way to connect with the present moment.

Timemark:
00:00 Intro to the Practice
01:03 Guided Meditation

Perfect for:
✨ ADHD brains seeking concrete meditation anchors
✨ Anyone wanting to connect with nature mindfully
✨ Those struggling with traditional “empty mind” meditation
✨ Building self-acceptance and non-judgmental awareness

💚 If this practice resonates with you, please share it with someone who might benefit and subscribe for more ADHD-friendly meditation content!

Remember: There’s no “perfect” way to meditate – just your way. You belong in the family of things. 🦆

More from Ying:
→ Book a coaching discovery call with me, exploring mindful, strategic, and multi-dimensional coaching designed to help you accomplish more by doing less: https://calendly.com/ying21/discovery
→ ADHD-friendly digital tools: https://adhdasiangirl.com/product-category/tools/
→ Join my newsletter: https://adhdasiangirl.substack.com