10 Minute | ADHD Work Anxiety Release

Find your centre again with this soothing 10-minute meditation designed to ease ADHD work anxiety, calm the nervous system, and restore clear focus. Through gentle breathwork and heart-centred visualisation, you’ll release tension, rebalance your energy, and reconnect with a sense of grounded calm and quiet happiness.
This short practice helps you shift from mental overload to peaceful awareness, creating space to breathe, reset, and realign with inner balance. Each breath invites calm confidence; each moment draws you closer to clarity and ease.
When you finish, you may feel lighter, more grounded, and ready to move through your workday with renewed confidence, presence, and inner peace.
When to listen:
- Morning — to start your day with clarity and renewal
- Lunchtime — for a mindful emotional reset
- Evening — to unwind and let the day fade away
528hz Miracle Frequency by Matt Moore Zzyzx

Transcript

Thank you for taking this moment for yourself. My name is Sandhya and this short 10 minute meditation is designed to help you release work stress to set your nervous system and return to a sense of grounded calm. You'll be guided through soothing breath work and a visualization to help your mind and body reset. So allow your body now to find its own place of comfort. A place that feels grounded and kind to your body. And as you arrive here, Invite a sense of gentleness into every part of your being. Begin to notice the soft flow of air as you breathe in through your nose and out slowly, Quietly. Begin to increase the breath, Breathing in for a count of four and out for a count of six. There never should be any strain. If there is adjust maybe to a count of three and out for five and out. And feel how the longer exhale begins to calm the body. It's a signal to the mind it is safe to rest now. Each inhale breathing in calm. Each exhale releasing tension. Allow the breath to gently rock yourself back into balance. Bring your awareness to the center of the chest. If you wish place your hand at your heart center. Right here at the center of the chest. Breathe softly into this space. This is home to your calm, Your truth and your inner wisdom. With each inhale imagine a gentle golden white light glowing in your heart. With each exhale feel or just know that light is expanding your shoulders and your arms filling the space you're in and wrapping you in comfort and safety. Allow this light to rise upward flowing through the neck and the face and through the crown of the head. Create in a field of loving awareness, Peace and presence. Here you are held in understanding and love. And from this peaceful space whisper inwardly may any tension and anxiety about my work be released now. And see or know this golden light is flowing through your body melting away any pressure, Any strain. It travels down the chest to the stomach and softening any places that hold worry or anxiety. Feel the shift, The release, Your body returning to balance. And repeat softly I am calm, I am capable. Each moment brings you home to yourself and invite that light to gently flow back down through your body now through the legs to the feet. You're aware of the feet grinding on the earth beneath you. Knowing what you complete today is enough. Release the pressure you hold to do everything at once. Repeat I am calm. If this practice brought you peace you can return to it whenever work feels overwhelming. My wish is that you carry this grounded calm into your workday and into everything that you do. Take one final deep breath in through your nose and as you exhale slowly opening the eyes. My name is Sandhya and I thank you for sharing this moment with me. Peace, Peace, Peace be unto all.