Yoga Nidra For ADHD | Phase 2 | Resting With The Breath

Welcome to Phase 2 of this Yoga Nidra for ADHD series.

In this practice, we gently shift our attention to the breath, using its natural rhythm as an anchor for awareness. There is nothing to change or control—simply an invitation to observe and rest with each inhale and exhale.

Designed with ADHD minds in mind, this guided Yoga Nidra supports nervous system regulation, present-moment awareness, and a greater sense of calm. If attention wanders, you are encouraged to return to the breath with kindness and curiosity.

This recording includes subtle binaural beats alongside the background music. Headphones are recommended for the intended listening experience.

Suitable for both beginners and experienced practitioners, this practice can be enjoyed during the day or before sleep as part of a regular self-care routine.

Carly Hammond
Trauma-Informed ADHD Coach | Yoga Nidra Teacher

Transcript

Welcome. Before we begin. Just a gentle acknowledgement. That arriving here and choosing to pause especially if your mind is already busy. Offering yourself a moment of space. Is already something really meaningful. And just one thing to know as we begin. Your mind may wander. And that is not something you're doing wrong. Because that is the practice. Noticing and gently bringing your attention back. To your body. And to your breath again. And again. And over time, This begins to create a different kind of steadiness. A quieter space within where the body can begin to rest. There is nothing you need to force. Yoga Nidra is a guided practice of conscious rest. It invites the body to deeply connect with itself. While the mind remains softly aware. So as you arrive. Take a moment to get comfortable. Take a moment to settle in. Finding a position that feels supportive for your body. You may reach for a blanket for comfort and warmth. And an eye covering if that's needed. Please feel free to adjust your position at any time. Fidgeting is fine. Allow your eyes to softly close now. Or lower your gaze if that's what's needed for you today. Allowing any residual tension to fall away now. By breathing in two sips through your nose and releasing. Letting go through your mouth. One long inhale through your nose. And another. And releasing and letting go through your mouth. Be as loud as you feel comfortable with. One more time. Disengaging from the thinking mind. And reconnecting with your body. You remain in control of your experience throughout. There is nothing you can do here that is wrong. This is your practice. And when you feel ready. We begin to move on. Where there is nothing you need to remember. Nothing you need to figure out. Simply listening to the sound of my voice. And allowing your awareness to move from place to place within the body. Bringing awareness now. To the center of your forehead. The space between your eyebrows. Right eyebrow. Left eyebrow. Right Eye. Left eye. Writes Chi. Left Chi. The tip of your nose. Right nostril. Left nostril. Noticing here the gentle touch of the breath. Uplift. Lovely. The space between your lips. The subtle sensation of air between your lips. Jaw. Chin. Fight. The base of your throat. White collarbone. Void shoulder. Upper arm. Out by. Forever. This. The palm of the hand. Thumb. Thumb and all fingertips together. The back of the hand. This. 4-1 elbow. Upper arm. Show them. White collarbone. Center of the thigh. Left collarbone. Left shoulder. Aum. Elbow. Four of arms. Thanks. The palm of the hand. Thumb. The thumb and all fingertips together. Back of the hand. Wins. Forward. Elbow. Upper arm. Showdown. Left collarbone. The center of your thrive. Webcage. And the whole of your heart space. Perhaps sensing the rise and fall of your chest. Without needing to change it. Upper belly. Betty Button. Pelvic space. White hip bone. The whole right eye. Me. Lower leg. And come. The whole wide world. Top of the Fed. The tips of all five toes together. Soul of the first. Here. And come. Car. Me. The whole right thigh. Hip bone. Belly button. Left hip bone. The whole left thigh. Me. Lower leg. Ankle. The hole left first. Top of the fold. The tips of all five toes together. Soul of the Fell. Here. Anchor. Me. The whole left thigh. Betty Button. Pelvic space. Pelvic bone. Tailbone. Bringing awareness now to the spine. The base of the spine. The center of your back. The space between your shoulder blades. The back of the neck. The back of the head. The crown of the head. Now sensing the whole head. Neck and shoulders. Together. The whole upper body. Right arm. Laughter. To say. The whole upper body together. The whole lower body. White slag. LEFT LEG both feet. The whole abdominal space. The pelvic space. The whole lower body together. And now. The upper body. And the lower body. Together. The whole body. Resting in awareness. And from here. You may notice the natural rhythm of your breath. Not needing to change it. Not needing to control it. Just noticing. Perhaps sensing the flow of air at the nostrils. The touch of air reaching your lips. A soft expansion in the chest. And release. The body receiving the breath. And letting it go. Without needing to change it. Simply observing the natural rise and fall. And allowing the body. To be the breath itself. If the mind wanders, Gently returning to the sensation of breathing. And resting here for a few quiet moments. If you wish to remain in this rested state. That you've created. You may want to remove your headphones. Or pause the video here. Otherwise. We'll begin to gently bring awareness. Back into the body. Noticing. The surface beneath you. The shape of your body. Sensing the air that surrounds you and any sounds. In the space that you are in. Allowing the breath. To deepen slightly now. Gently and mindfully taking your time to awaken the body and taking a moment to notice how you feel. Perhaps not a dramatic shift. But something subtle. A little more space, Maybe. A little more awareness and ease. And when you are ready, Slowly opening the eyes. And perhaps quietly acknowledging yourself, Forgiving your brain and your body. A little reprieve. A little rest. You are welcome to return to this practice anytime you like. And thank you for allowing me to share this space with you. If this practice felt supportive, You're welcome to stay connected. There will be more here when you need it.