The body scan is part of most meditation instructions, but it can be difficult for people who are neurodivergent and/or have trauma. The body scan might be distracting, or force you to engage with a painful part of your body before you are ready. But it's not essential! In this episode, I teach you some modifications and alternatives to the body scan that may be easier for people with ADHD, autism, and trauma.
In this episode, learn:
In this episode, I teach you how to use embodiment to make success habitual. You will learn:
For more on embodiment and somatics, see the work of Dr. Peter Levine and Dr. Bessel van der Kolk. For more on positive neuroplasticity, see Dr. Rick Hanson, especially his podcast with Forest Hanson, Being Well.
We talk a lot about rest, but seldom talk about how challenging it can be to actually rest, especially if you have ADD. I recently had to take a medical rest, and I learned that resting is really hard! In this episode, I talk about logistical and ego challenges of taking a rest. I also talk about how to build short rests into your daily life.
Learn to develop better coping mechanisms.
In this episode I talk about "negative" or maladaptive coping mechanisms - what they are, why they develop, and why they work. Then, learn how to replace these negative coping mechanisms with healthier, more effective coping, including how to use movement and somatics to improve your brain chemistry and mood.
Notes: For more on somatics, see the work of Bessel van der Kolk and Peter Levine (who has a new book out). On habits, see the work of James Clear.
In this episode, learn how to build a refuge or to take refuge, when you are experiencing difficulty. A refuse is a physical or mental space in which you feel calm, supported, and resourced. Learn 3 ways to build a refuge for yourself - by taking refuge in the 3 Jewels of Buddhism, a physical refuge, or a mental space of refuge. This will allow you to support and reset your nervous system when you are stressed, in pain, or experiencing other difficulty. This practice can strengthen your mental health, improve your sleep, and increase your ability to tolerate pain.
You know those things you know you should do but you just don't want to? Exercise, eating more fiber, filing your taxes, making a dental appointment... ugh. In this episode, I teach you how to enjoy those things more, or at least make them less painful, through working with your hedonic tone.
Hedonic tone is how we feel about something in a very fundamental way - negative, positive, or neutral. Our brains evolved to keep us safe from danger - negative hedonic tone - and to seek out pleasant things, like rest and food - positive hedonic tone. Unfortunately for us, what was beneficial to our ancestors may not be helpful for us today.
The simplest way to elevate hedonic tone is to find some small thing that you enjoy about the task and amplify that. Learn some practical skills and tips for how to do that and start improving your life today.
Mindfulness is for people with monkey minds! People with ADD, autism, and other types of neurodivergence have often been told and internalized that mindfulness and meditation aren't for us - that we can't meditate or be calm. In this episode, I teach you why mindfulness IS for for those of us with monkey minds. Meditation may be a challenge for us, but we are also the people who will benefit the most from it. So, if you have ADD, autism, are neurodivergent, or just hate sitting still, listen and learn you can mediate and meditation IS for you.
