ADHD Sleep Anxiety Relief | 478 Breathing For Rest

Struggling to switch off at night? If your ADHD mind feels busy, restless, overstimulated, or caught in loops of overthinking, this guided sleep meditation may help you gently settle into rest. Using calming 4-7-8 breathing, reassuring guidance, and soothing delta wave soundscapes by Chris Collins, this practice is designed to support sleep anxiety, racing thoughts, and that wired-but-tired feeling many ADHD minds experience at bedtime.

Supportive for difficulty falling asleep, bedtime overthinking, interrupted sleep, emotional overwhelm, nighttime anxiety, and sensitive nervous systems. You’re invited to let go of pressure, soften self-judgement, and reconnect with a sense of safety and calm one breath at a time.

Includes gentle affirmations for emotional ease, self-acceptance, and deep rest.
Best listened to at bedtime, after stressful days, or anytime your mind feels unable to fully slow down.

Music by Matt Moore

Transcript

Welcome to this bedtime sleep anxiety relief. This is for nights when your body feels tired, But your nervous system feels on edge, And perhaps your mind keeps going over things again and again. And if your mind wanders, You can gently return to the breath. Let's begin. I invite you now for four, Seven, Eight breaths. In two, Three, Four. Hold two, Three, Four. Five, Six, Seven, And eight. Two, Three, Four. Five, Six, Seven, Eight. In two, Three, Four. Hold two, Three, Four. Five, Six, Seven, And eight. Two, Three, Four. Five, Six, Seven, Eight. Breath returning to its usual pace. Here, You give yourself permission to let go of any worries, Any distractions, And you mentally say to yourself, I release any tension I'm holding. Any worries that no longer serve me, I let go. I embrace this present moment. I let go of any negative self talk. I let go of any fear, Any doubt. And trust that I am supported by the universe. I am grounded and centered, Rooted in the present moment. I am grateful for the world around me. Abundance flows freely into my life. I love and accept myself just as I am. With these affirmations in your heart, You feel a sense of renewed peace, Confidence, And appreciation for life. Feeling it within and without. You surrender and let go. Any worries, Any stresses, Releasing. Knowing tomorrow is a new opportunity. Breathing in safety. Breathing out, Surrendering to the tranquility of the night. More relaxed. Comfortable. Resting quietly now. And enjoy the peace of the next few moments until you hear my voice again. Trusting in the natural rhythm of your body to guide you into a restful slumber. Each breath brings in warmth. Each exhale releases the weight of the day. Feeling completely supported. Each pause in my words holds you in stillness. Muscles relaxed. Feeling weightless. Carries you down. Deeper down. Into rest.