Podcast Episode Details
Back to Podcast Episodes
ADHD Friendly: Guided Meditation for a Wandering Mind 7 Minute Focus & Grounding for Anxiety
🎧 ADHD Friendly Guided Meditation for a Wandering Mind | 7 Minute Focus & Grounding for Anxiety
Welcome to Calming Anxiety with Martin. This powerful, ADHD-friendly guided meditation is explicitly designed for the wandering mind—the mind that "won't stop" and "feels like it's always running".
This is your 7-minute focus and grounding session for anxiety relief.If you struggle with traditional mindfulness or feel frustrated by a racing brain, this practice is for you. We focus on active anchors and rapid transitions to keep your attention engaged, making it an ideal Nervous System Reset and effective coping strategy for Emotional Regulation.
This is a judgment-free zone. We are simply moving our focus, not silencing the mind, and fidgeting is welcome here.⏱️ Chapter Timestamps (Quick-Jump Points)Use these timestamps to quickly revisit your most calming moments:
- 0:00 | Introduction: Why Fidgeting is Welcome Here
- 0:44 | The Anchor Breath: Controlled 3-2-4 Rhythm for Focus
- 1:49 | Sensory Anchors: 3-Point Grounding for the Present Moment
- 2:49 | Rapid Release: Dissolving 'Fight or Flight' Energy in Feet and Calves
- 4:04 | Core Anchor: Breathing Into Internal Worry and Anxiety
- 4:49 | Normalization: The Wandering Mind is Okay—Refocusing with Kindness
- 5:36 | Upper Body Surrender: Releasing the Weight You've Been Carrying
- 6:25 | Conclusion & Intention: You Are Grounded and Ready
ADHD Friendly Systems: Using structure, like the 3-2-1 anchors, to support focus.
- Emotional Regulation: Practicing conscious breathing to help manage feelings like anxiety and overwhelm.
- Dopamine Dilemma / Motivation: Provides a quick, positive reward (calm) to encourage follow-through and consistency.
- Grounding Techniques to Reduce Anxiety: Utilizes physical and mental anchors to "bring us back into our body".
- Neurodiversity-Informed Meditation: Acknowledges and validates the experience of a neurodivergent brain.
- Apple Podcasts & Spotify: Subscribe and leave a quick rating or review! Your support helps this ADHD-Friendly content rise so it can reach the millions of women also dealing with a racing mind.
- Commit to Daily Mindfulness: Hit that notification bell and commit to daily mindfulness for you. Find your perfect moment of calm within our huge catalog of over 2,000 guided meditations.
Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at Published on 3 weeks, 1 day ago