for Darrell and with thanks to Michael:
Prologue & Teaching
ADHD minds often experience a constant flow of thoughts, ideas, & impulses that can feel overwhelming. But there's a profound truth that can be liberating: you are not your thoughts. You are the awareness that notices the thoughts.
Think of your mind like a busy river. The water is always moving - sometimes rapidly, sometimes with swirling eddies, sometimes carrying debris. ADHD can make this river particularly active and unpredictable. But you are not the river; you are the riverbed itself. You are where the river's action flows, and on occasion you may even experience a drought of mental activity. Being the riverbed, however, you know the rains will come again. As the riverbed, watching it all flow by.
This meditation practice isn't about stopping the river or making it flow differently. It's about recognizing that riverbed support the passing of the river and isn't ever entirely swept away by it. The riverbed experienced and observes the water's passing.
This is particularly valuable for the ADHD brain because it:
1. Acknowledges that your mind's natural activity doesn't need to be "fixed."
2. Creates a small space between you and your thoughts.
3. Practices intentional focus without fighting against your brain's nature.
When we practice this kind of meditation, we're not trying to empty the mind or achieve perfect stillness. We're simply training our awareness to notice what's happening without getting lost in it. This one-minute practice can serve as an anchor throughout your day - a brief moment to step onto the riverbank and observe the flow before reengaging.
Music Cue:
https://youtu.be/06hhwrVSBPg
