ADHD Procrastination Reset: Focus & Get Started

What have you been carrying for too long? This gentle 16-minute meditation invites you to soften around emotional tension and set down some of the weight of old hurts, expectations, relationships and the life you thought you should be living.Through compassionate body awareness and the image of removing a heavy coat you have outgrown, explore letting go without forcing feelings away. Discover how you can care for others, honour your memories and keep what matters, while allowing yourself greater ease.With quiet space to feel and a moving poem by Erin Hanson, this practice offers an invitation to feel lighter, reconnect with yourself and meet the life that is here.

Replenish your energy and find inner calm with this gentle guided visualisation. Rest in a garden at sunrise, imagining golden mist drifting through the morning air. With each natural breath, receive its warmth and picture your body glowing softly from within.Inspired by prana—the yogic concept of life energy—this meditation invites a balance of quiet vitality and deep relaxation. A nourishing pause when you feel tired, mentally overloaded or in need of renewal, helping you reconnect with a sense of ease and wellbeing.Suitable for beginners. Practise seated or lying down, with no breath holds or controlled breathing.

Make these 7mins your daily evening ritual - a gentle space to appreciate, understand and let go.This guided evening gratitude meditation invites you to savour a meaningful moment and reflect honestly on a difficult experience.  Through gentle body awareness, explore your feelings and recognise familiar patterns - including responses stirred by other people.  Discover what you needed and how a calmer response, an honest word or a clearer boundary might feel more true to you.There is no need to force gratitude or resolve everything tonight.  Let the day settle, rest with kindness towards yourself and welcome tomorrow with an open heart.Return each evening to deepen your self-understanding and bring greater awareness to how you meet each day.

When life leaves you feeling scattered, overwhelmed or disconnected from yourself, this grounding guided meditation offers a way back to your centre.Through breath, visualisation and compassionate self-connection, you'll meet a loving expression of your true self - free from judgement, expectation or anything to prove. As breath and heartbeat settle into a shared rhythm, the sense of separation begins to soften, reconnecting you with the steadiness, love and reassurance already within you.Ideal for moments when you feel emotionally untethered, overwhelmed or disconnected, this practice supports grounding, self-awareness and inner calm.Return to your day feeling centred, aligned and more deeply connected to who you truly are.

Find peace, balance and mental clarity with ten guided rounds of alternating nostril breathing, traditionally known in Sanskrit as Nadi Shodhana Pranayama. Returning practitioners can skip the introduction and begin at 2:12.This 10-minute practice includes an optional gentle breath hold, followed by a short period of stillness to rest in the peace, calm and balance you have created. Contraindications: Practise without the breath hold if you are pregnant or have unmedicated high blood pressure, cardiovascular concerns, respiratory difficulties or glaucoma. Avoid practising while acutely unwell or congested. Stop and return to natural breathing if you feel dizzy, uncomfortable or short of breath. Seek medical advice if uncertain.

Finding it hard to get started?This short ADHD-friendly practice is designed to help you move through procrastination, focus your attention and take one small step forward.Using simple breathing and short focus exercises, you'll practise gently returning your attention whenever your mind wanders — before directing that focus towards the task ahead.No pressure to finish. Starting is the success.Returning listener? Skip the introduction and begin at 1:21.Engage. Focus. Start.

Imagine resting in a hammock beneath swaying palm trees, held by soft fabric as ocean waves roll gently towards the shore. This guided beach meditation invites you to unwind, soften tension and set down what you have been carrying.With soothing imagery and space to simply rest, you’ll follow your natural breath and imagine a small crystal receiving whatever feels ready to be released. A gentle visit to the water’s edge allows the waves to wash it clear—a symbol of letting go and beginning again.There is nothing to force, solve or achieve. Let the ocean carry the rhythm, let the crystal carry the weight, and let the hammock carry you.Return whenever you need a peaceful pause, deep relaxation or a little time that belongs entirely to you. No physical crystal is needed.

Let the gentle sound of your own humming invite you into a moment of calm. This 9-minute, 45-second Humming Bee practice explores the connection with the vagus nerve and the soothing enjoyment of singing.Returning? Skip to 2:12 to begin.Hum along at your own comfortable pace, allowing our sounds to mingle like a gentle swarm of bees. There is no rhythm to keep up with—simply follow your breath and enjoy the vibration. For most people, this is an accessible, deeply relaxing practice.Contraindications & Precautions: If you take medication or receive treatment for a mental health condition, please check with your treating healthcare professional before practising, especially if focusing on your breath triggers panic or distress. Treatment alone does not make this practice unsuitable.Avoid practising with an active ear infection or significant ear pain. Keep your breath and humming gentle. If you feel dizzy, breathless, anxious or uncomfortable, stop and return to natural breathing.

Sometimes the hardest person to forgive is ourselves.In this 60-minute Yoga Nidra, you'll be gently guided through a deeply restorative practice to release guilt, shame, resentment and emotional burdens that no longer need to be carried. Journey to a peaceful Lake of Forgiveness, where memories, regrets and old hurts are invited to soften and dissolve—without force, judgement or expectation.The guided Yoga Nidra lasts approximately 36 minutes, before gently transitioning into 24 minutes of soothing binaural sleep music, giving you space to drift naturally into deep, restorative sleep. Throughout the practice, subtle slow heartbeat sounds create a comforting sense of safety before quietly fading away, leaving only peaceful sleep music.Forgiveness isn't about forgetting. It's about releasing what weighs upon your heart, making space for healing, self-compassion and lasting inner peace.

If you've been overthinking, replaying conversations, or feeling emotionally overwhelmed, this meditation is for you.Drawing upon Buddhist wisdom, Stoic philosophy, and mindful body awareness, this gentle practice explores the timeless metaphor of muddy waters that become clear when left undisturbed.Rather than fighting your thoughts or emotions, you'll learn how to create space for calm, clarity, and deeper understanding to emerge naturally.This meditation may help you calm anxiety, reduce overthinking, process difficult emotions, and reconnect with a sense of inner peace.Take care, trust the timing of your journey, and may you find joy in the gentle ripples of life.