A Safe Space For AuDHD: Guided Self-Compassion

Living with an AuDHD brain can sometimes feel overwhelming, exhausting, or “too much.” This meditation offers a gentle space to pause, breathe, and let go of the pressure to mask or perform. Through grounding and simple self-compassion phrases, you’ll be guided to soften judgment, welcome all parts of yourself, and remember that you are not broken—you are worthy of kindness exactly as you are.

Transcript

Welcome.

This meditation is especially for those of us who live with ADHD brains.

You may sometimes feel like you're too much and sometimes not enough.

You may notice the pressure to keep up,

To mask,

To push harder,

Even when you're already tired and overstimulated.

Right now,

You don't need to fix or change anything.

This is simply a space for you to rest,

Breathe,

And be exactly as you are.

If it feels comfortable,

Close your eyes or soften your gaze.

Take a gentle breath through your nose and release it slowly through your mouth.

If focusing on your breath doesn't feel soothing,

Simply notice your body,

The weight of your feet on the ground or the support beneath you.

Choose whatever feels most comforting right now and focus there.

With each breath,

With each moment of noticing,

Remind yourself,

I am safe to pause.

Now gently bring a hand to your heart or anywhere on your body that feels grounding to you.

Now,

Silently or out loud,

Repeat these words to yourself or change them to fit whatever feels true to you.

Even when I struggle,

I am worthy of care.

I don't need to earn rest or kindness.

All of me belongs here.

Notice how these words feel in your body.

If they feel distant or hard to believe,

That's okay.

Just offering the possibility of kindness is enough.

Imagine wrapping yourself in a soft blanket of understanding,

A warmth that says,

You are not broken and you never were.

Let this warmth surround you.

Here,

There is no mask,

No performance,

Only your true self,

Fully welcome.

Take one more slow breath in and out.

Feel the ground beneath you steady and supportive.

As you get ready to return to your day,

Carry with you the reminder,

Even when things feel messy,

I am still enough.

I am still worthy of love.

Return to the sensation of the weight of your body being supported.

If your eyes were closed,

Whenever you're ready,

Gently open them.

Thank you so much for taking the time to take care of yourself today.

If you have any suggestions or needs for meditations that would support you in particular,

I'd love to hear from you.

Please leave a comment below and take care.