Hello and welcome.
Before we begin,
I'd like to invite you to let go of any expectations that this meditation will stop your thoughts.
If your mind feels busy today,
That's okay.
If it feels like you've been going around and around on the same question.
That's okay,
Too.
This isn't a practice of getting rid of thoughts.
It's a practice of trying to change our relationship with them.
So if it feels comfortable.
Allow your eyes to close or simply soften your gaze.
Take one slow,
Gentle breath in.
And a long,
Easy breath out.
As you get settled in.
Notice the support beneath you.
Feel down into the earth that holds all of us.
And allow yourself to arrive.
Just as you are.
You may notice that your mind is already asking questions.
What if?
Did I?
What does this mean?
You don't need to answer any of them right now.
Simply notice that they're here.
Sometimes our minds work incredibly hard to protect us.
They convince us that if we just think a little longer,
Remember one more detail.
Or become just a little more certain.
Then we'll finally be able to relax.
But often.
The more we chase certainty.
The further away it seems to move.
Rather than trying to solve anything in this moment.
Simply notice the urge to solve.
The pull to figure it out.
The feeling that says,
I need to know.
See if you can simply notice that feeling without following it.
Imagine now that you're sitting quietly on a bench in a peaceful place.
Perhaps a quiet garden or the edge of a forest.
Wherever it is,
You are safe.
Around you birds come and go.
Some land nearby.
Some call loudly.
Some stay only a moment.
And others linger longer than you'd like.
These birds are your thoughts.
We don't get to choose which birds arrive.
And you don't need to.
Your only job is to remain seated.
Notice that some birds are louder than others.
Some seem urgent.
Some try very hard to convince you to stand up or chase them,
To follow them.
See if you can simply notice their presence.
I see you.
I know you're here.
And then gently return your attention to the feeling of sitting on the bench.
There may be a part of your mind that's working very hard right now.
Trying to keep you safe.
Trying to protect you from uncertainty.
You don't need to argue with that part.
You don't need to convince it that everything's okay.
You might simply say.
Thank you for trying to help.
You don't have to work so hard right now.
The birds may still be nearby.
They still may call out to you.
And that's okay.
Your job isn't to make them leave.
You don't have to answer every call.
You can simply let them be birds.
While you remain here.
Breathing.
Resting.
Present.
Seated firmly on your bench.
Enjoying the atmosphere.
Notice your breath once again.
The gentle rise and fall of your body.
Notice the support beneath you.
The air against your skin.
The feelings and sensations in your body.
This moment.
The thoughts may still be here.
And so are you.
Each time you notice yourself being pulled into the loop.
That noticing is not failure.
That's the practice.
Gently,
Kindly return again and again.
As we begin to close,
Take one more slow breath in.
And a gentle breath out.
Remember,
You don't have to answer every question your mind asks.
You don't have to follow every bird that lands nearby.
Sometimes the greatest act of courage.
Is simply remaining on the bench.
Whenever you're ready.
Slowly bring some movement back into your fingers and toes.
Feel the weight of your body.
And if your eyes were closed,
Gently open them.
Thank you so much for practicing with me today.
If you'd like to continue exploring the neurodivergent mind with compassion and curiosity.
I'd love to invite you to join one of my monthly live sessions here on Insight Timer.
You can find it on my events page.
Together we explore topics like ADHD,
Autism,
OCD,
Burnout,
And emotional well-being in a warm,
Supportive community.
Wherever you are in your journey.
You're always welcome.
Take care,
My friend.
