Mindfulness influencers are abundant, and I follow some great ones. But let's have an honest moment, shall we? With ADHD, it doesn't take long before I get bored. I can't lay still for long periods, my mind will not stay clear while meditating. Sometimes overwhelm sets in when I consider the time required to implement the exercises or at least my perception of the time it will take me.

Could I fit them in? Probably, but my brain wakes up with the message that I am already behind in my day, no matter how early I get out of bed in the morning. BOOM! Executive dysfunction and anxious thoughts set in, and then I don't do any of it. Can you relate?

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Mindfulness for ADHD

My life changed when I learned the magic of imperfect mindfulness. Imperfect mindfulness is still mindfulness, and practicing little and often is better for me than setting aside an hour each day or even an hour each week. Mindfulness is unique to the individual practicing it.

Some people find it easier to feel direct sensations in the body during a body scan, and others have an easier time seeing visual imagery in their minds. Some enjoy meditation and yoga in a group setting, and others feel more comfortable practicing privately.

Mindfulness is often centered around breathwork, but many neurodivergents are triggered by breathing exercises to the point of panic attacks. It is important to note that what one may call a “simple practice” may not be so simple to someone else.

Practicing radical acceptance with quick and easy exercises, like the 5 Senses Countdown, can positively impact your mindfulness practice for your relationships and physical and mental health. I am here to help you create your personal neurodiverse-informed mindfulness practice.

5 Senses Countdown

Experience the 5 Senses Countdown in a single session, or spread it out during your day. You can choose one (or all) of the senses while washing the dishes, sitting at your desk, or waiting in line to check out at the grocery store. Focusing on your senses for 30 seconds to 5 minutes throughout the day (practicing little and often) will impact your ability to engage in present-moment living in other areas of your life. Let’s get to it. Happy sensing!

5. Sight: The Beauty in the Details

Take a few moments to observe your surroundings with a fresh perspective. Notice the intricate patterns, colors, and textures that might go unnoticed in your daily routine. Engage your sense of sight by focusing on the details, such as the veins on a leaf, or choose something more broad. 

4. Sound: Embracing the Melodies of Life

During a hyperfocus, I often unintentionally tune out the sounds around me. Other times, without effort, I hear noises that are unnoticeable to those around me, driving my inner squirrel, well, nuts. IYKYK. 

In this mindful listening exercise, you intentionally listen to your surroundings. Take a few minutes to listen to the world around you. If it is comfortable, close your eyes and focus on the sounds you hear. When in a quiet environment, you can listen to a mindfulness meditation or the sounds of your breathing. Alternate deep breaths with slow breaths. Do the different speeds produce different sounds? Tuning into your thoughts and emotions while actively listening will help develop mindfulness skills.

3. Smell: Unlocking Memories and Emotions

All senses trigger body sensations, emotions, and memories, but the sense of smell is known to have one of the strongest connections. Fresh-cut grass provokes feelings of serenity, and the smell of an old house reminds me of visits to my grandma. Are there certain smells that take you directly to a memory or emotion?

Take a moment to inhale deeply and experience the various aromas around you. Do these aromas remind you of a specific memory or feeling? Tap into a powerful source of mindfulness and self-awareness with your sense of smell.

2. Taste: Savoring the Flavors of Life

Mindful eating meditations can be difficult for some neurospicy individuals. It certainly was for me. If you didn’t already know, please remember this: You have permission to alter any exercise anytime it doesn’t feel right. If your body feels like it wants to jump out of its skin, note it and try a different approach to the same exercise… or not. This is your journey to mold in whichever way works best for you. You can continue to grow in self-awareness by noting what you experienced in your body and exploring why the reaction occurred. 

For this exercise, choose a small piece of your favorite snack or fruit. Take a bite and allow the flavors to linger on your tongue. Notice the subtleties of taste, textures, and sensations that arise. When you are ready, swallow the bite and fully engage your sense of taste to notice any changes. Grow your self-awareness by noting any reservations about the sensations in your body.

1. Touch: Connecting with the Physical World

I often use the sense of touch as a grounding technique and for stimming. Putting a smooth stone or textured manipulative in my pocket is a simple way to be ready when I have a long event or need to stay connected in an uninteresting conversation. 

Your sense of touch is a powerful tool for grounding yourselves in the present moment. Take a few minutes to explore different textures and surfaces around you. Run your fingers over a soft fabric or trace the grooves of a wooden surface. Notice the sensations that arise as you engage your sense of touch, allowing you to experience the physical world around you. One way I stay connected is to say what I am doing in my head or out loud. This exercise will help cultivate a deeper awareness of sensations in different parts of your body and your environment.

Engage your senses little and often to be more present and connected. There is no room for self-judgment in your practice. You have permission to create a mindfulness practice that may look different than the influencers you see on social media. Every instance you tune into your senses, you advocate for a more mindful version of yourself. Read more about using your senses and how tuning into your sixth sense will deepen your self-awareness.

Continuing the Journey

Join a Supportive Mindfulness Community

Join my private TMN Facebook Group, a community just for women like you, where we talk about:

• Overcoming Mindfulness Challenges: Discover strategies to manage overwhelm and stay grounded, even on your busiest days.
• Mindfulness for Neurodiverse Women and Children: Explore tailored exercises that honor your unique way of experiencing the world.
• Practical Mindfulness for Busy Minds and Lifestyles: Share and learn practical tips that make mindfulness an effortless part of your day.

In the TMN Community, you'll find support, inspiration, and a wealth of resources to help you be more present and foster deeper connections with yourself and those around you. It's a space for growth, learning, and sharing the mindful journey with others who understand the hustle of everyday life.

So, if you're eager to expand your mindfulness practice and find even more ways to stay connected, join me in the group. When you join, you will receive a free Mindfulness Tracker to help you discover which mindfulness activities work best for you.

Together, we'll explore how each moment can be an opportunity to be present and how every mindful practice, no matter how small, enriches our lives.

Frequently Asked Questions (FAQ)

What is the 5 Senses Countdown?

The 5 Senses Countdown is a neurodiverse-informed mindfulness practice designed to help individuals with ADHD stay grounded and focused by engaging one sense at a time. This exercise can be done in a single session or spread out throughout the day, using senses like sight, sound, smell, taste, and touch.

Who can benefit from the 5 Senses Countdown?

Anyone looking to enhance their mindfulness practice can benefit, especially those who find traditional meditative practices challenging due to ADHD. This method is adaptable and can be integrated into daily activities to help maintain focus and presence.

How long does each sense-focused activity take?

Each activity is designed to be brief, lasting anywhere from 30 seconds to 5 minutes. This makes it easy to incorporate into your daily routine without feeling overwhelmed by time commitments.

Can I modify these exercises?

Absolutely! Mindfulness is a personal journey, and you are encouraged to adjust the exercises to fit your comfort and needs. If something doesn’t feel right, you can try a different approach or modify the exercise to make it more enjoyable and effective for you.

How often should I practice these exercises?

The key is consistency and flexibility. Practice little and often, even for only 30-second increments, to significantly improve your ability to live more mindfully. Remember to engage with your senses as often as possible throughout the day to build a sustainable mindfulness habit.

Here are more articles to read:

Easy and Quick Mindfulness Exercises for Busy Minds (+Freebie)

5 Easy Breathing Exercises Synced with Neurodiverse Stimming

11 Things You Probably Didn’t Know About Mindfulness

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