Meditation for ADHD: Why a Five Senses Approach Works

If you’ve ever tried to meditate with ADHD, you might have quickly discovered it’s not as simple as “just sitting still and clearing your mind.” The endless to-do lists, background noise and urge to move can make many traditional practices feel out of reach. But what if meditation didn’t require stillness or silence? What if it was about becoming more present, not less active?

That’s where five senses awareness comes in.

What Is Five Senses Awareness?

This meditation is exactly what it sounds like: a guided journey that gently brings your attention to each of the five senses—sight, sound, touch, smell and taste. It’s a way of arriving fully in your body and your environment, without needing to “push away” your thoughts or sensations.

Instead of trying to stop your mind from wandering, this practice invites the body to take the lead.

When we intentionally notice what we see, hear, or feel, something subtle but powerful happens: our nervous system settles. Our breath deepens. And often, our scattered attention begins to re-gather.

Why It Works for ADHD

People with ADHD are often working with a high level of internal stimulation—thoughts, impulses, emotions—and external stimuli, too. The world can feel loud, fast, and overwhelming.

Five senses awareness offers:

• Grounding through sensation rather than through mental focus

• A nonjudgmental way to anchor your attention—because there’s no “right way” to do it

• A practice that works with your sensitivity, not against it

Instead of resisting distraction, we redirect gently—each moment of noticing becomes the meditation itself.

This is not about emptying the mind. It’s about returning to the body and letting it be a safe, stable place to land.

Try It Now: 10-Minute Five Senses Awareness Meditation

I created this video as a resource for my students, clients and anyone seeking a practice that’s simple, accessible, and designed with neurodiverse brains in mind. Whether you’re navigating ADHD, anxiety, or just feeling pulled in too many directions, this meditation is for you.

A Different Kind of Stillness

Stillness doesn’t always mean sitting cross-legged in silence for an hour. It can mean one breath at a time. One sound. One sensation.

The five senses awareness practice is just one of many tools I offer at The Good Medicine Center and the growing library on my YouTube Channel, The Good Medicine School —a place where healing isn’t about fitting into a mold, but about returning to your natural rhythm.

If this practice resonates, I’d love to hear about your experience. Leave a comment, send me a message or come visit for a one-on-one session or group class.