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, mindful breathing techniques that calm your nervous system and help you feel centered.

2. How to Build and Sustain Focus

• Qigong for ADHD flow: 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.

Addressing Restlessness and Overwhelm

How it works:
ADHD minds often struggle with restlessness, racing thoughts, or feelings of being overwhelmed. The shaking and stretching 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 powerful practices like mindful breathing or visualizing a connection to the earth are introduced, helping you regain control over your attention and emotions.

Channeling Energy with Qigong

How it works:
The flowing, repetitive movements of Qigong are rhythmic and meditative, offering a way to engage your body while calming the mind. By linking movement with breath, you learn to focus your energy intentionally and find harmony in the rhythm of your body.

Learning Presence with Meditation

How it works:
Sitting meditation helps you practice being present with your thoughts and emotions without judgment. For ADHD minds, this might look like noticing when your mind wanders and gently bringing your attention back. There’s no pressure to "clear your mind" or be perfect—this is about observing, not controlling.

Why it works for ADHD:
Meditation builds self-awareness, patience, and resilience. While it can be challenging at first, it provides a safe space to practice focus in a non-judgmental way. Over time, this strengthens your ability to stay present in daily life.

Deep Relaxation with the Drum Journey

How it works:
The lying-down drum 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.

Why it works for ADHD:
The rhythmic drumbeat mimics the natural patterns of the brain, helping to shift it into a more relaxed, meditative state. For students 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.

The ideal amount is whatever feels sustainable for you. Even 5 minutes of mindfulness or movement can create noticeable shifts in how you feel and think. Over time, you’ll likely find that you naturally want to practice more as you start experiencing the benefits. Remember, the goal is to build a routine that supports your unique ADHD mind without adding unnecessary pressure!

• Drop-in rate: £8 per class.

• Six-class package: £42 (to be used within 8 weeks), providing flexibility and consistency in your practice.