Welcome,
This is a meditation that is designed for the restless adult with ADHD who perhaps would like to learn how to meditate,
But cannot sit still,
Or anyone that finds that they struggle to sit still.
And I am one of those people,
Myself.
I've had a meditation practice for 30 years now,
And I still get restless.
We're gonna do a very short meditation,
And let's challenge that restlessness.
I want to speak a little bit up top to get us in the frame of mind of acceptance if we can.
It may be helpful to expect your restlessness,
To rely on that feeling being there.
This is not about eliminating any restlessness or having a quote unquote good meditation,
But being with it,
Being present with it,
Or whatever you happen to feel in the moment,
Breathing with it,
Judgment-free.
So we'll keep this as a very short meditation because if we're just starting out with this,
Into these things makes it easier,
And you can always continue on on your own at the end.
Meditation as I see it is a skills practice.
We're practicing choosing what to focus on.
Often it's our breathing because our breathing is always happening and it's always happening in the present moment.
So it's a great guide to bring us from the worry of the future or the dread of the past back to the present moment.
As an adult with ADHD,
I'm highly distractible.
My mind is constantly wandering.
Having a daily practice where the goal is to catch myself distracted and then practice guiding my attention to what I choose is supremely beneficial,
I find.
Ultimately for me,
It doesn't make life distraction free,
But my meditation practice has been instrumental in helping me be cool with myself when I catch myself distracted.
So for those of us battling with that inner This can be very helpful.
So let's try this for a couple of minutes.
I'm assuming you're in a comfortable position and let's take a few deep breaths through the nose and we're just going to slow down.
Go at your own pace,
A deep inhale,
Hold it for a few moments,
Then release.
I'd like you to put your attention to where you can feel the breath entering and exiting the nose physically.
Where do you feel it?
Is it on the upper lip?
Inside the nostril,
Put all of your attention on that feeling in that one spot.
It's easier to do,
I find,
When we take those initial deep breaths,
Because you can really feel it.
And so this is you being in the present moment with your breath.
The breath is happening now,
And that's where you are.
And once you feel like you have that area of focus,
Let your breathing ease back into its own rhythm,
Its natural rhythm.
But keep your attention on that feeling of the breath.
Perhaps it's more subtle now as your breathing is relaxed.
And if you ever need a reminder,
Take a conscious breath and get your attention back on that feeling.
Now let's make a commitment to continue this for two minutes.
You get to quit after two minutes.
And if during that two minutes,
Your body begins to get very uncomfortable,
Without it needing to be different,
Make that your focus.
Not with judgment,
Not with any negative opinions,
But with curiosity.
Where do you physically feel it?
And make that feeling your area of focus.
That's your present moment feeling.
And stay with that feeling until it perhaps goes away,
And then you can go back to your breath.
I'll let you go now for two minutes.
And that's two minutes.
How did that go?
I'm very curious.
If you're comfortable enough,
Please share your experience in the comments and thank you for meditating with me today.
Feel free to reach out anytime if you have comments or suggestions and have a great day.
