You might like to use this in the evening to wind down or before bedtime to ease into sleep or perhaps even as a gentle reset through the day when everything feels a bit too much and you need a break.
I'll guide you through some simple and effective grounding and gentle breathing using the four seven eight breath.
Integrate a slow soothing body scan to invite relaxation into your body.
You'll visualize a safe place where you can imagine being somewhere that feels restful,
Restful and secure.
Gentle affirmations of support and kindness toward yourself will finish this meditation.
Allow the words to wash over you and let your body and mind take whatever feels helpful today.
If you struggle with visualization,
You might like to think of a place that you went before.
Let's begin.
Taking a moment now to get as comfortable as you can.
This time is for you.
And if your mind is busy,
That makes complete sense.
You don't need to fight your thoughts.
We can acknowledge them.
Bring your awareness back to my words.
Feeling the surface beneath you.
The weight of your body being supported.
Notice the temperature of the air upon your skin.
Just notice.
Take a slow easy breath in through your nose.
And a relaxed sigh out through your mouth.
And I'll invite you to join me for the four,
Seven,
Eight breath.
Where we'll be inhaling for the count of four.
Holding for the count of seven.
And exhaling for the count of eight.
Breathing in.
Hold.
And out.
And out.
Breath returning to its usual rhythm.
There's no need to force relaxation.
It's more like giving yourself permission to rest.
To soften.
And to take a break.
Maybe with each exhale,
Your body has permission to soften.
To ease.
Thoughts may pop up.
To-do list memories.
Random worries.
And this is very normal,
Especially with ADHD.
You might like to imagine your thoughts like notifications.
On a phone.
They appear on the screen in ping.
But you don't have to tap on each one.
You don't have to open every notification.
Simply notice.
And return to your breath or the body resting.
Bring your awareness to your feet.
Notice the toes.
And the soles of the feet.
The heels.
Is there warmth here or corner?
Any sensations?
Or simply the shape of your feet?
Resting.
Each exhale is an invitation to soften.
Bring your awareness to your right leg.
The ankle.
Lower leg.
Maybe you notice the calves.
The shin.
And the space between the skin and the bone.
Awareness up.
To the right knee and thigh.
And to the left ankle.
Lower leg.
Calf.
Shin.
And the space between your skin and the bone.
And if the mind wanders,
Return back to my voice.
Awareness the left knee.
Thigh.
And hip.
To the right hip.
The whole of the pelvis.
Legs heavy.
Held.
Supported.
Traveling up to the belly.
Notice the rise and fall.
As you breathe.
Each inhale.
Belly gently expanding.
Each exhale.
Softening.
Up to the chest in the upper back.
Notice the breath.
Moving in.
And out.
Tuning your awareness to your heart center.
At the center of the chest.
And if you choose,
You might wish to place your hand here.
And offer yourself kindness.
As if you're comforting a dear friend.
You might whisper.
Dear,
I see you.
You're doing your best.
Or any words that feel kind to you.
Awareness to the shoulders.
Shoulders often carry expectations.
Responsibilities.
And shoulds.
Each breath out.
Imagine some of that weight sliding off.
You don't have to drop everything.
Just letting 1% soften might be enough.
Arms and hands are heavy.
Awareness to the neck.
The jaw.
Allow the tongue to rest softly.
In your mouth.
Eyes softening into their sockets.
Small invitations towards ease.
Now imagine a safe,
Calming place.
And if visualizing feels challenging.
You can focus on a place you went before.
Or sensations or words.
You might picture yourself in a wide,
Open,
Natural space.
Maybe a field or a tree.
A forest.
A beach.
Or a cozy room.
You can choose whatever feels most comforting to you.
Notice the ground beneath you in this place.
Is it soft grass,
Sand,
Earth,
Or a comfy rug?
You feel held here and supported.
Steady.
Rooted.
Notice any sounds.
Or just deep,
Quiet stillness.
In this safe place,
You're not rushing.
And no one is asking anything of you.
There's nothing to fix or achieve.
Only the invitation to simply be.
Any thoughts coming up?
You can swipe them to the side for now.
Right now is quiet mode.
And do not disturb time for your nervous system.
Accepting all parts of you.
The focused part.
The scattered part.
The tired and motivated part.
Nothing here needs to be fixed.
Everything existing just as it is.
It's okay for the mind to be busy.
It's okay to get overwhelmed sometimes.
You're not broken.
You're human.
And you're doing your best.
These kind words are like a kind presence placing a gentle hand upon your shoulder.
And offering you a warm,
Reassuring smile.
Receiving what feels safe to receive.
There's no need to force.
Mentally repeat or just listen.
Even when my mind is busy.
I find small moments of calm.
I'm learning to listen to my needs.
One moment at a time.
It's okay for me to rest.
And I am learning.
I am worthy.
I am worthy of my own kindness.
I am worthy of my own support.
