Welcome,
This is Taryn,
And I'm so glad that you're here.
ADHD is often the feeling of having all the pieces in your life spread out,
But no frame to hold them in.
Today,
We aren't going to solve the puzzle of your day,
We're simply going to build the frame.
Settle into your center,
Feel the steady core of your spine,
And take a deep breath with me,
Inhaling fully,
And then another short inhale to fill the last.
I invite you to choose your foundation for this practice.
I am mindfully here,
I am steady in my center.
Repeat this foundation three more times,
Silently,
Letting it land heavy in the density of your bones.
We'll begin by now clearing the mental slate,
Shifting from the noise of the air,
Of thinking,
To the clarity of sensing.
With your eyes closed,
Gently shift your gaze all the way to the left,
And now to the right,
All the way left,
And right,
Sweeping left,
And right,
Continue this a few more times on your own.
Now that the mind is clear,
We'll move to the foundation.
We'll map the body from the edges,
The frame,
Inward,
Building a steady container for your awareness.
Just follow the rhythm of the count,
Starting with the right hand,
And all five fingers on the right hand,
Five,
A rhythmic drum,
Four,
Three,
Subtle warmth,
Two,
Quiet presence,
One,
Settled wave.
Move across now to the left hand,
And all five fingers on the left hand,
Five,
A rhythmic drum,
Four,
Three,
Subtle warmth,
Two,
Quiet presence,
One,
Settled wave.
Down and across to the right foot,
And all five toes on the right foot,
Five,
A steady pause,
Four,
Three,
Soft warmth,
Two,
Calm presence,
One,
Rounded wave.
And over to the left foot,
And all five,
Five,
A steady pause,
Four,
Three,
Soft warmth,
Two,
Calm presence,
One,
Rounded wave.
Now,
Allow that rounded wave to rise,
Feel a wave of awareness,
Washing up through the legs,
Merging into the steady core of your hips.
Feel it rising like honey to the center of the heart,
The honey softening the space behind the ribcage.
Allow it to flow through the stillness of the throat,
The middle,
And the quiet space behind the eyes.
Your whole form is now mapped.
You are a complete and steady territory.
We often operate in a state of doing,
Where our muscles are as scattered as our thoughts.
We'll use this toggle to now shift from the effort of this puzzle piece to the stability of the frame.
Notice the piece,
Feel the jagged,
Sharp edges of a single puzzle piece in your body,
The tension of one specific task or thought.
Now,
Toggle to the frame,
Shift to the smooth,
Continuous boundary of your edges,
And allow the breath to become honey,
Feeling the structure of the frame.
Now,
Toggle between these two feelings,
The feeling of the single puzzle piece,
And the feeling of the smooth frame,
The peace,
The peace.
Arriving now at the ash state,
Neutral,
A perfect balance of opposites,
This is your refuge.
Remember this feeling,
And how you're able to arrive here anytime you choose.
Consider a great puzzle spread across an open table.
Your mind tries to pick up every piece at once,
But every puzzle has a frame,
The solid edges that define the boundary.
In this moment,
You are the frame.
You are the steady structure that holds the space for the honey to flow.
You only need to inhabit your steady core and let go.
This moment is a return to your authentic flow.
