ADHD Can't Get To Bed | Sleep Talk Down

Struggling to make the transition from evening to bedtime? This ADHD-friendly 60 Minute sleep talk down is designed for those moments when you know you want to go to bed, but feel stuck, distracted, scrolling, or unable to get started.Together, we'll move through a gentle bedtime routine step by step, from brushing your teeth and changing into comfortable clothes to settling into bed and allowing your body to relax.Using calming breathwork, guided imagery, and a soothing body scan, this practice helps ease the transition from doing to resting, supporting both your nervous system and your sleep.Best listened to: when you're procrastinating bedtime, stuck on the sofa, scrolling late at night, or finding it difficult to switch off and get into bed.Remember, you don't need to do everything at once. We'll take it one step at a time.

Delta frequencies Music used with gratitude by Matt Moore ZZyzx

Transcript

Perhaps it's late. And perhaps part of you knows you'd like to be in bed by now. Yet something has kept you where you are. A movie, A task. A soul. Or simply that familiar ADHD feeling of finding it difficult to make the switch from one thing to the next. If that's where you are right now, It makes sense. You don't need to judge yourself. You don't need to rush. And you don't need to do. Everything at once. For the next few minutes, We'll take this one step at a time. Together. And as the music plays in the background. You can begin allowing your body to prepare for rest. Nothing to force. Just one small step. And then another. When you're ready. Standing up. And begin switching. Of the light. Locking any doors. And now beginning to make your way upstairs. Step by step. Making your way to the bathroom. And here I'll give you five minutes. And we'll join together making our way. To the bedroom. And when you're finished. . . Begin to make your way to your bedroom. You can always pause this recording. It didn't change and it should do so. Being aware. Fabric. Against your skin. Soft and gentle. This simple act. Tells your body. Rest is coming. Turn your phone on, Do not disturb. Make your way to your bed. As you make your way to your bed, Lie down. And allow yourself to be held by the surface beneath you. Bring the awareness to your breath again and feeling gratitude for yourself. This motivation. For taking the time to listen to this track. Knowing there is part of you. That wants to get to sleep. So let's do this together. Lying down and making yourself comfortable. Take some soft inhales. Long slow exhales. Each breath out as though a blowing act for a straw. See if you can allow the exhale to be longer than the inhale. As this helps to calm and settle the nervous system. And sends a signal to your mind and your body. You are ready to rest. Imagine you lie in your position of comfort. Kill the bad sheep. And bring a gentle smile to your face. And begin to draw the awareness to your feet. Noticing any sensations of the feet. Do you feel warm? Corners. Tingly. Or maybe nothing at all. Notice what your feet are touching. They bear, You have soaked them. Do you feel the sheen? Notice. Developing the awareness of the light. To the hips and the thighs. Take a breath in. As you exhale imagine the lower body. Sinking about two centimetres. Deeper. To the surface. Beneath you. Body softening. And sinking. Move your awareness to the belly area, Ribs. Chess. And showed us. Feeling the weight of the arms. And notice what the hands are touching. Take a breath in. And breathe out allowing the upper body to sink. About two centimeters deep, Dying. Being aware of the throat. In the muscles of the face. The jaw. The Eyes. Forehead. Breathing in. Allow yourself. To drift deeper and deeper now. Legs relaxing even more. When we all sit down. Take some deep breaths. And notice your back and where it meets the bed. And allow every exhale. To invite the back to sink a little. Deeper. And allow these words to carry you. As you've traced her. To sleep. I'm safe. I am love. And I am alive. To rest. I lit so heavy. Your mind is becoming quiet. Drifting. Floating. Surrendering. I'm too thin. Just. Resting. Every sound you hear. Helps you sing. Even. Deeper. Thoughts come. And go. But you don't need. To follow them. You are safe. You are calm. You are free to rest. Deeper. And deeper. You Drifting. Deeper. And deeper. Into. Rest. You you you you