Dynamic Warm-up

How it works:
ADHD minds often struggle with restlessness, racing thoughts, or feelings of being overwhelmed. The shaking and stretching included in the warm-up offers an active and dynamic way to release pent-up energy and create a calm baseline for the mind and body. You won’t be asked to sit still right away, instead, you’ll flow through movement that feels natural and energising, making it easier to focus as the class progresses.

Creating Focus Through Grounding and Centring

How it works:
Grounding techniques guide you back to the present moment, reducing mental "noise" and anchoring you to your body. Simple but powerfful breathing techniques are introduced, helping you regain control over your attention and emotions.

Moving Energy with Qigong

How it works
Qigong uses slow, flowing movements paired with breath to help calm the nervous system, improve circulation, and bring your body into balance. These gentle, rhythmic patterns support the flow of qi (life-force energy) while easing physical tension.

For ADHD minds, Qigong offers a moving form of mindfulness—engaging the body while gently training attention. It helps regulate excess energy, reduce overstimulation, and build focus without needing to sit still.

Incorporating Vocal Sound

How it works

Discover natural ways to harmonise body and mind with gentle sound practices—like humming or vocal tones to release tension, support focus, and deepen your connection.

Learning New Ways to Meditate.

How it works
This isn’t about emptying the mind or forcing focus. Instead, we explore how to be gently aware of whatever is unfolding — breath, sound, sensation, thought — without needing to change or fix anything.

For ADHD-style minds, this offers relief from the pressure to concentrate or “get it right.” Whether you're aware of breath, movement, emotion, or thought — you’re already meditating. The practice is simply being with what’s here, with curiosity and care.

Drum or Sound Journey

How it works:
The lying-down drum/sound journey is where you truly let go. As you listen to the steady rhythm of the drum, your mind and body are guided into a deep state of relaxation. The repetitive sound acts as an anchor for your thoughts, gently quieting mental chatter and creating a sense of calm.

Steady drumming at 4–7 beats per second has been shown to help induce a theta brainwave state, often associated with meditation, trance, and deep integration. For people who find silence overwhelming, the soundscape provides a comforting and grounding experience. It allows you to fully relax while integrating everything you’ve learned in the class.

This class is more than just a series of exercises; it’s a toolkit for creating balance, focus, and inner harmony tailored to the ADHD mind. Here’s what you’ll take away from the experience:

1. Tools to Calm the Body and Mind

• Techniques to release excess energy: Through shaking and stretching, you’ll learn how to physically release restlessness and tension, helping your body prepare for moments of stillness and focus.

• Grounding practices: Discover how to anchor yourself in the present moment when you feel distracted or overwhelmed.

• Breath control: Learn simple, breathing techniques that calm your nervous system and help you feel centered.

2. How to Build and Sustain Focus

• Qigong for ADHD Wellness: Experience how flowing movements, combined with breath, can help improve your ability to stay focused and present. These rhythmic practices are easy to repeat at home or when you need a break in your daily routine.

• Focus redirection techniques: Understand how to gently guide your attention back when it wanders, a key skill for ADHD management.

3. Emotional Self-Regulation

• Mindful observation of emotions: Learn how to recognize and sit with your feelings without judgment, instead of reacting impulsively.

• Building resilience: Practice techniques to manage frustration, impatience, and sensory overload in a calm, effective way.

4. Deep Relaxation Skills

• Sound and drum therapy: Experience how the rhythmic vibrations of sound can help you quiet mental chatter, reduce anxiety, and enter a deeply relaxed state.

• Stress relief strategies: Discover how relaxation isn’t just about sitting still—it’s about creating a safe space for your mind to rest and recharge.

5. A New Understanding of ADHD

• Reframing ADHD as a strength: Instead of viewing ADHD as a limitation, this class will show you how to embrace its gifts—creativity, innovation, and energy—while learning to manage its challenges.

• Self-acceptance: Develop greater compassion for yourself and your unique mind, releasing judgment and perfectionism.

6. Practical Tools for Everyday Life

• Take-home practices: Whether it’s a grounding breath, a Qigong movement, or a simple mindfulness exercise, you’ll leave with tools you can apply in your daily routine.

• Customizable techniques: Learn adaptable strategies that fit into your busy life, whether you’re at work, at home, or on the go.

The real magic happens in how you carry this into your life. Here are a few ways to keep the energy of Sound Mind: ADHD Wellness alive beyond the class:

1. A Daily Anchor (5–10 mins):
Choose one practice that resonated with you—shaking, a grounding breath, or a short Qigong movement—and make it part of your daily rhythm. Consistency matters more than duration.

2. Create a Calm Space:
Find a place in your home where you can pause and reconnect—no matter how small. A chair, a cushion, a corner. Make it your landing place.

3. Sound or Silence:
Take 5 minutes to lie down and listen to a drum track, a sound journey, or even silence. Let this be your nervous system’s reset button.

4. Gentle Check-Ins:
Notice how you feel before and after a practice. No judgment. Just awareness. This builds emotional literacy and helps track your progress.

5. Stay Connected (Optional):
If you’d like to explore more, deepen your practice, or join future sessions, you're always welcome. This journey is yours—but you don't have to walk it alone.

While Sound Mind: ADHD Wellnessoffers powerful tools for self-regulation, relaxation, and focus, it’s important to be clear about what this class is not:

This is not therapy or medical treatment.
I don’t diagnose or offer clinical advice. This class is a supportive space for exploration, not a replacement for mental health care or medication.

It’s not a clinical program.
You don’t need deep knowledge of ADHD or its subtypes to benefit—and I don’t teach from a diagnostic or medical lens. My focus is practical, body-based support.

I don’t categorise or label participants.
You won’t be put into boxes like “inattentive” or “hyperactive.” Many people don't know (or care) what type they are, and that’s okay. We meet where you are.

It’s not about fixing, it's about flowing.
This isn’t about changing who you are or “overcoming” ADHD. It’s about learning how to work with your natural rhythms, finding your centre, and accessing the calm and clarity already within you.

Thursday 7pm - 8pmpm at Millers Yard, York.

£10 or 4 for £35.

*Part of millers Yard’s 20th Birthday and their ‘Acts of Kindness’ campaign, they’re offering a free class pass for 8 classes. These are limited spaces, please contact Millers Yard to enrol.