Welcome.
This is a slightly different kind of meditation.
It's a gentle ADHD reset.
For those moments when you know what you like to do,
But getting started feels difficult.
Or begin with a breathing moment.
Before exploring one small step,
You might feel ready to take the next.
You'll be supported with kindness and encouragement.
Let's begin with a breath.
Breathing in slowly.
And as you breathe out,
Allowing your shoulders to drop a little.
As you exhale.
Another two times,
Breathing in As you breathe out,
Maybe making a little sigh here.
And one smoke.
And thinking about your tasks you want to get started.
And ask yourself what feels like the next step.
If you need to answer an email,
Maybe the first step is retrieving your laptop.
If you need to tidy something.
Maybe it's starting by picking up just one thing.
If you've been putting off some paperwork.
Maybe it's finding that first piece of paper.
We're looking for the first little movement towards it.
And I'm going to stay here with you while you make that movement.
If you haven't yet moved,
Begin to wiggle your fingers.
Move your feet.
And allow a little movement to come into the body.
And then if needed standing up.
And then reaching for something,
Opening a page or walking towards another room.
Whatever your first step looks like,
That can be enough for now.
You have started.
I'm going to be with you for the next five minutes whilst I play some music.
For you to continue.
That task so you're not alone.
And as we come toward the end of our time together.
I'd like to remind you whatever you've managed today is enough.
Perhaps you've made a little progress.
No matter how small.
You have begun.
And whatever your experience is,
I hope you can offer yourself a little kindness.
Sometimes the smallest steps are the greatest effort.
And that effort deserves to be recognised.
Be gentle with yourself.
You are doing the best you can.
