Hello friends,
You are so welcome here.
My name is Stella Billery,
I'm a Senior Mental Health Occupational Therapist and I have a private practice coaching friends who have ADHD.
This particular practice is designed for ADHD friends and it's designed to help you transition from one task to the next.
And transitioning between tasks can be something that's really challenging for people who have ADHD.
Time management generally is not our forte and if we're under a lot of stress changing tasks might become more difficult.
Sometimes if we've just completed a really major task where there was a lot of focus and a lot of motivation to get it completed when we have to switch to a less important or a less strenuous task,
There might not be so much motivation to do so.
Sometimes we need to shift between different types of work so maybe work that's more analytical and then work that's more creative and that can be challenging too.
So whatever the reason,
Whatever brought you here just know that you are welcome.
And so you are invited to find a comfortable position,
Seated or lying down.
And just seeing if you can make yourself 5% more comfortable in whatever position you have chosen.
And seeing if you can relax the arms and the legs and the head,
Letting the jaw fall and the eyes closed or a soft gaze down.
Just acknowledging all of the effort,
All of the focus all of the concentration that you have poured in to the task that you are now leaving.
Knowing that no effort is ever wasted.
Sometimes when we feel like we're making mistakes,
What we're really doing is learning.
So as you take a breath in,
I'd like you to acknowledge all of that hard work,
All of that perseverance and as you breathe out,
Just allowing it to dissipate and leave your body.
And we'll do that a few more times.
Breathing in through the nose,
Long deep breath,
Acknowledging and breathing out,
Clearing breath,
Maybe through the mouth letting it go.
One more like this.
Acknowledging and letting go.
Now we're going to send the attention and the focus inwards.
So re-centering ourselves,
Finding your centre.
We're going to do this through the breath.
So adopting nasal breathing,
Breathing in and out,
Letting the breath move like a wave of awareness through your body.
If it's useful to bring hands onto belly or hands onto heart,
You might do so.
Using the hands as an anchor to again centre yourself in this moment.
It's okay if the mind wanders.
Bringing it back to the physical sensations,
The physicality of breathing right now.
And seeing if you can allow the exhalation to naturally start to elongate.
And when we think about the breath,
The inhalation is new energy,
New vitality,
New air.
And the exhalation is a cleansing,
A clearing,
A letting go,
A realisation.
And so for the purposes of this practice,
Right now we want to allow that exhale to be a little bit longer.
And then letting that focus dissipate as well.
Just extending your awareness outwards now to the space that you're in.
Noticing whatever there is to notice.
So it might be the fragrance of the air or any sounds that you can hear beyond the sound of my voice.
Or the physicality of the surface that you're sitting or laying on,
On the floor.
And then extending your focus and awareness out even further.
So imagining that you have a bird's eye view of the room.
And then extending out even further.
So imagine that you have a bird's eye view of the building that you're in.
So looking down from the sky.
And further still,
Seeing the whole province or town that you're living in,
The parks and the roads,
The people,
The shops,
The buildings.
And then imagining that you're zooming out even further to the sky.
And then imagining that you're zooming out even further in the sense of the whole country,
The seas and the rivers and the streams,
The mountains,
The shores,
All the animals,
All of the people,
Formations of rock.
And one last time,
Zooming out,
Imagining that you're looking down from space and you can see the whole world or the colours of the world.
And then with this perspective of green and blue,
Colours of nature,
Shifting the focus back once again to your breath.
Just breathing into the belly,
Feeling it rise,
Breathing out,
Feeling it fall,
That natural ebb and flow of the breath.
And bringing into your mind's eye once again with this new perspective the thing that you want to work on next.
Maybe it's a social engagement,
Maybe it's actual work,
Maybe it's a creative endeavour,
Whatever it is,
Just bringing into your mind what do you need to focus on once we leave this space together.
And when you have a clear image of that in your mind,
See if you can set one intention for yourself,
Something that you want to focus on to work towards the next task.
It doesn't have to be big,
In fact the smaller the better.
And once you have clarity on this next step,
We'll start to close the practice and we're going to close with three long rhythmic rounds of breath in through the nose and long exhale through the mouth,
Maybe with a sigh two more and then on your final exhalation,
Starting to bring yourself back into your surroundings,
Wiggling your fingers,
Perhaps rubbing your thumb against your fingers,
Wiggling the toes taking a stretch and returning to your day with more focus,
More vitality Thank you so much for joining me beautiful people wishing you a productive and peaceful day.
