Hello everybody,
My name is Annamarie from Heavenly Healing.
Welcome to my meditation channel.
Today we're going to be doing a meditation for those of you who are ADHD.
This meditation is a meditation to clear your head.
Just to clear your mind so that you can focus.
I want you to find a comfortable seated position and gently close your eyes.
Take a deep breath in and as you exhale try and let go of any immediate distractions.
I want you to give yourself permission to be 100% fully present in this moment.
Begin to focus on your breath now.
I want you to notice the sensation of air entering and leaving your nostrils.
If you find that your mind begins to wander,
Acknowledge the thought and then gently bring your attention back to your breath.
I want you now to start counting your breath.
Inhale on the count of one,
Exhale on the count of two,
Inhale on the three,
Exhale on the three,
Inhale on the four,
Exhale on the five.
Now we're going to start the count again.
Inhale on the count of one,
Exhale on the count of two,
Inhale on the count of three,
Exhale on the count of four.
This breathing will help you anchor your mind and keep your focus.
Move your awareness through your body now,
Starting at your toes and moving upward.
As you focus on each part,
I want you to breathe into it and allow it to relax.
We're focusing on your toes,
Your foot,
Your ankle.
Breathe into your foot and allow it to relax.
Your calf,
Your knee,
Your upper leg.
Breathe into it and allow it to relax.
Feel it becoming heavy.
Your foot,
Your ankle,
Your lower leg,
Your knee and your upper leg feel so heavy and so relaxed right now.
If you notice your attention drifting,
I want you to gently guide it back to the body part you were focusing on.
We're going now to your tummy,
To your chest,
To your shoulders.
Breathe into it and allow it to relax.
Especially your tummy,
We carry a lot of tension in our tummy.
Breathe into it,
Allow it to relax.
Your chest,
Breathe into it and allow it to relax.
Keep on bringing your mind back to your body,
Your shoulders.
Breathe into them and feel them relax.
Your upper arm,
Your elbow,
Your forearm,
Your wrist,
Your palms,
Your fingers.
Breathe into these body parts.
Bring awareness to them and allow them to relax.
A deep relaxation is flowing through your whole body.
Take your awareness to your neck,
Your face,
Your ears.
Breathe into them and allow them to relax.
And last but not least,
Your busy,
Busy mind.
Breathe into your mind and allow it to become heavy with relaxation.
Imagine a clear,
Still lake.
Each thought is like a ripple on the water.
Watch as each ripple fades away,
Returning the lake to a state of calm.
I want you to visualize your mind as this beautiful,
Clear lake.
Serene,
Still and undisturbed.
Choose a word or a phrase that resonates with you,
Such as peace or maybe,
I am focused.
Silently repeat this mantra to yourself with each inhale and each exhale.
Let the repetition of this word be a tether for your wandering thoughts.
Expand your awareness to include any sounds around you instead of following these sounds.
Let them come and let them go.
Like cars passing on a street.
Like birds singing in the branches outside.
You are aware of all the noises,
But they do not require your attention.
I want you to take three deep,
Cleansing breaths.
Feel the chair or the floor supporting you.
Feel the air on your skin.
And when you're ready,
Slowly,
Slowly open your eyes,
Bringing the calm and the focus from this meditation into the rest of your day.
Give yourself a deep,
Deep stretch.
Thank you for listening.
Have a beautiful day.
Namaste
