Okay, so what we're going to do now, my dear, is I'm going to lead you through a surf practice.

And it's going to be short and sweet. I'll try to keep it to about five to seven minutes.

And it's something that you'll be able to come back to over and over. I use adaptations of this for myself all day, every day, depending on how much time I have. Sometimes I do this

literally in 30 to 60 seconds. Now, this is something that I've been practicing for several years,

so I have the skill deeply ingrained in my body. And I want to encourage you again,

your brain is neuroplastic. It will change. You are able to

develop this skill, I promise, promise, promise. Sometimes, though, when I'm experiencing some

pretty extreme emotions, I do spend five, 10, 15 minutes surfing. And sometimes I even have to bring that along with me into my day,

where I am kind of surfing in the background of just going about my day. And that just is what

it is. It just depends on what's going on in our lives. I'm going to teach you this practice.

I'm going to walk you through it. And I really invite you. I know you're probably multitasking right now,

but I really invite you to go through this with me and see what happens in your body. Notice what happens

afterward. Notice how you feel before, during, and after.

Okay? So this is the surf method for people with ADHD. It starts with stop, then unfold,

reassure, and find. So let's start. So you've noticed something is happening

in your body and you're just going to stop. You're going to take a deep breath. And you're just

going to notice that something is going on. Now, I just naturally closed my eyes right here.

For me, it's a lot easier to focus with my eyes

closed. So I'm going to sit here with my eyes closed and I'm going to lead you through this practice

in this way. So I'm stopping and pausing saying, uh-oh, something's going on. Not really sure what

it is, but I'm noticing that something is happening.

So now we're going to let it unfold.

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