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HeartSomatics™ Mini Library

Short somatic practices for the ADHD mind and the nervous system that finds it hard to settle

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Short enough to fit into a real day. Simple enough to actually do.

If traditional meditation has never quite worked for you - if your mind wanders, your body fidgets, or sitting still feels more like a battle than a rest - you are in the right place.

These practices are short by design. Most are under 10 minutes. They work with how your nervous system actually functions rather than how you think it should, and they are built to fit into the gaps of a real day rather than requiring a dedicated hour of stillness.

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The 'Reset' Pause (5 mins)

A quick way to land when the day is running away with you.

The Softening Breath (5 mins)

A simple practice to settle the nervous system, to find the felt sense of regulation in the body.

A Yoga Nidra (10 mins)

A short, restful journey inward.

A Body Scan (19 mins)

A guided journey through the whole body.

A Somatic Contemplation (13 mins)

Grounding through the sit bones and meeting the breath with your hands.

The M.I.C.R.O Pause Guide (8 min read)

A five step somatic pause for the moments when life speeds up or energy runs low.

If it helps, begin with the 5 Minute Reset Pause and let the rest unfold from there

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If this way of working resonates

And you would like to go deeper, you are welcome to join the waitlist for the HeartSomatics™ Meditation Course

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HeartSomatics™ Foundations of Meditation

For the distracted mind, the restless body and the person who has always found it hard to settle

Most meditation guidance was not designed for the way an ADHD mind actually works. It assumes you can sit still, that silence feels safe, and that the goal is an empty mind. For many people - particularly those who are neurodivergent, highly sensitive or carrying a history of stress or trauma - that approach simply does not land.

The Foundations of Meditation takes a different starting point. Rather than working against the busy, distracted mind, we work with the nervous system beneath it. Through short, body-based practices you learn to settle from the inside out — not by forcing stillness, but by giving your system something it can actually feel.

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The primary, ancient symbol for breath is the Sanskrit character Om (ॐ) or Prana, representing life force, consciousness

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