ADHD Overwhelm Paralysis 478 Breath

If you have ADHD or ADD you may experience overwhelm and seem to freeze when you are trying to get things done. This overwhelm meditation starts with a 4-7-8 breathing techniques to help calm and relax you will visualize breaking down the task into smaller parts. It includes affirmations like "I can do this" and "I'm making progress." Helping you calm your mind and approach the task with clarity.

If you enjoy this track you may wish to look at my ADHD course here in Insight Timer.

Inner Calling, Music of Wisdom

Transcript

Allow your eyes to close.

Take a deep breath in and out.

In and out.

Joining me for this 4,

7,

8 breath.

Breathing in for 4,

Holding for 7 and out for 8.

There should never be any strain.

If there is,

Just do deep breathing in and out.

Breathing in,

Hold and out.

In,

Hold and out.

In,

Hold,

Out.

Allow your breath now to return to its usual pace.

Visualising your tasks you need to do.

Don't panic.

Just imagine that task being broken down into small manageable parts.

Getting started is the hardest part.

Tell yourself you can start by doing one or two minutes on the task and see how you get on.

Mentally repeating,

I can do this.

I am making progress.

I am capable.

I can do this.

I am making progress.

I am capable.

I can do this.

I am making progress.

I am capable.

Begin to move your arms,

Shaking your hands and your arms,

Creating energy in the body.

Taking some nice deep breaths.

Awareness to your feet and your toes.

Then gently opening your eyes.

You have got this.

If you enjoyed this,

You may wish to check out my courses on ADHD.

See you again.

This is Sandhya.

Reviews

Great. I did this before going going in my house ( where I will inevitably be confronted with the mess I left behind this morning due to time blindness)
I like that its relaxing initially then some vibrancy comes with the 'shake off''

So simple and effective. Your voice is very soothing and reassuring. Thank you.