Hi, guys. So today I'd like to talk about attentional focus and mindfulness in relation to ADHD. It's a very broad subject, obviously. But given that attentional focus affects so many of us with the diagnosis I wanted to touch on it, and we hope, at some point to be able to offer a mindfulness series of audios, which will hopefully help those who can do it and can feel a benefit from it. So there's some patchy evidence around how effective mindfulness is for ADHD.I think it feels to me like a bit of a paradox, because the very notion of what mindfulness is, is to focus your attention, yet, we have such difficulties in being able to do so. But equally, you can see the benefit of learning or honing techniques and skills which can hopefully improve our attentional focus. So what mindfulness effectively is, is it's about learning to be more mindful, to be more in the moment, all the evidence points to the more mindful we are, the more in the moment we are, the happier we are, and the improved mental health we experience.If you're prone to rumination, you might spend quite a lot of your time in the past, thinking about all the whys and the phone lease, and if you're more of a worrier, you might spend more time in the future. What if this happens, what if that happens, and of course, both of those directions take you away from being in the here and now, and in the moment. Especially in the modern-day world where we have so many distractions, so many avenues of us being able to get dopamine and being able to get lost in activities, this screen world, this whole minefield of the internet and online streaming, etc. There are just so many different ways in which we can stimulate our brains. And some of that's very helpful, and as I'm sure you're aware, some of that can be extremely unhelpful.So I guess it's about us just starting to notice how often are we drifting away from being right there in the moment, with our focus out, and the attention being on what is around us and our senses, in that moment, I could be walking my dog. And it could become the time where I lose myself in my worries, or my current problems, or any difficulties that I'm experiencing. And whilst it can be helpful to do a little bit of worry, it's not very helpful for us to get lost in these various cul-de-sacs in our minds. And it can be useful just to notice just to stop to notice the fresh air on our faces, and notice the seasonal changes around us and focus our attention on the senses and our environment.In doing so, we can often generate gratitude, or bring compassion. And yeah, just to bring ourselves back into that grounded place in the here and now, and to just notice our thoughts floating by like leaves on a stream, and to notice our emotions as they come and they go. And just be mindful and aware of how they can enter and feel so strong and then in a few moments, they can leave and it's passed and it doesn't seem important anymore. And the more objective we can be, the more focused outwards we are the happier we can be.