Nine Minute Sensory Grounding For AUDHD

A 9-minute relaxation session without counting or visualizing. It uses hard muscle squeezes for deep pressure and touching textures to anchor your brain in the room. You have full permission to move and stim the entire time. Specially created for people with ADHD and Autism. I suggest turning off the lights dark/ covering your eyes once your done.

Transcript

Hello,

My name is Beatrice and I'm a Family Constellations Facilitator and today I'm going to guide you through a rounding meditation to help you with relaxation.

Start by finding a comfortable position where you can lay down or you can be sitting up,

Whatever feels best for you.

Once you've found that place,

Start by squeezing your feet,

Holding and then letting go.

Now squeeze your legs,

Hold and let go.

Squeeze your bottom,

Hold and let go.

Squeeze your hand into fists,

Hold and let go.

Now squeeze your arms and let go.

Squeeze your shoulders up,

Hold and let go.

Now squeeze your neck,

Hold and let go.

Now squeeze everything at once,

Hold it tight and now just drop,

Let go.

Now touch the floor or the bed and notice if it's hard or soft.

Now touch your clothes,

Your clothing and notice if it's smooth or fuzzy or how does it feel.

Now press your hands down hard and feel the solid ground underneath you,

Grounding you.

Tap your fingers against your leg and feel the rhythm of the tap.

Now find something cold or colder nearby,

Anything that feels cooler and touch it with your fingertip.

Now rub your palms together slowly and feel the heat that you're creating.

Touch the floor near you again and move your finger across it and just feel or listen to the sounds that it makes.

Inhale through your nose and exhale letting your body,

Your whole body just drop and relax.

Now shake your hands out however feels good for you and rock your head lightly from side to side.

Inhale through your nose by expanding your belly and exhale any remaining tension from your body.

Now while remaining relaxed,

Slowly open your eyes and look at something in the room,

Anything.

You are now finished.

The meditation is complete.

I hope you have a beautiful and peaceful rest of your day.