ADHD Relax Sleep

Created for busy or restless minds, this session helps slow mental activity while supporting steady, restful sleep. The guidance provides gentle structure, helping attention settle without pressure or force.

Voice: Simon
Music: Enlightened Audio

Transcript

Find a comfortable position now,

Let your body settle in the way it needs to,

There is no right way to rest,

Only the way that feels kind to you.

Begin by noticing your breath,

Not changing it,

Just noticing that it is already happening.

Now gently breathe in through the nose,

Slowly and softly breathe out through the mouth,

Again,

Breathing in calm,

Breathing out the day.

With every exhale feel the body becoming heavier,

As if it is sinking gently into rest,

Supported,

Held,

Allow the face to soften,

The space around the eyes to loosen,

The shoulders to drop away from the ears,

If the mind feels busy,

Let it be busy,

There is no need to quiet it yet,

Just notice it without judgment,

Thoughts may come and go,

Jumping,

Wandering,

This is ok,

Imagine each thought like a leaf floating on water,

You do not need to follow it,

You simply watch it drift past.

Now,

Bring your attention back to the breath,

Inhaling gently,

Exhaling slowly,

With each breath out,

The body relaxes more deeply,

The nervous system begins to settle,

Nothing needs fixing,

You are not behind,

You are not doing this wrong,

You are exactly where you need to be.

Let the body grow still,

Let the mind feel less important,

Sleep begins to approach naturally,

You may notice moments of quiet between thoughts,

Small pauses,

Spacious and calm,

Rest in those spaces when they appear,

They will come and go on their own,

Your body knows how to sleep,

Your mind is allowed to rest,

You do not need to hold everything together tonight,

The day can wait.

Breathing slowly now,

Softly,

Naturally,

As sleep deepens,

The mind becomes open and receptive,

Calm,

Ready,

And as you continue resting here,

Gently prepare yourself to receive the affirmations that follow,

I am safe in this moment,

My body is supported and at rest,

My breathing is slow and steady,

It is ok for my mind to move,

I do not need to stop my thoughts,

Each breath out helps my body relax,

Each breath out releases the day,

Nothing is required of me right now,

My nervous system is settling,

Calm spreads through my body,

Rest feels allowed,

I am not failing,

I am exactly where I need to be,

My mind is allowed to slow down,

Quiet happens naturally,

I do not force it,

Thoughts drift further apart,

Spaces of calm grow longer,

I rest in those spaces,

My body knows how to sleep,

Sleep comes in its own time,

I trust this process,

I release the need to stay alert,

I release the need to think ahead,

Night is for rest only,

My body relaxes more deeply now,

My muscles soften,

My jaw loosens,

Nothing will be missed,

Nothing will be lost,

As I sleep my mind rests too,

Dreams feel gentle and calm,

There is no rush,

I wake feeling more balanced,

Rest supports my focus,

Sleep restores my energy,

Calm follows me into the day,

Night I choose calm,

Tonight I sleep deeply,

I am safe in this moment,

My body is supported and calm,

It is ok for my mind to move,

I do not need to stop thoughts,

Each breath helps me relax,

Each breath releases the day,

I am not behind,

I am not failing,

I am enough right now,

My nervous system is settling,

Calm spreads through my body,

Thoughts flow naturally,

Spaces of quiet appear,

I rest in those spaces,

Sleep comes in its own time,

I trust my body to rest,

I release the need to stay alert,

Tonight is for rest only,

My body softens,

My mind becomes less important,

I wake feeling steadier,

I choose calm,

Tonight I choose rest,

Tonight I sleep deeply,

I trust my body,

I trust my mind,

I trust myself,

I am safe in this moment,

My body is supported and at rest,

My breathing is slow and steady,

It is ok for my mind to move,

I do not need to stop my thoughts,

Each breath helps my body relax,

Each breath releases the day,

Nothing is required of me right now,

My nervous system is settling,

Calm spreads through my body,

Rest feels allowed,

I am not failing,

I am exactly where I need to be,

My mind is allowed to slow down,

Quiet happens naturally,

I do not force it,

Thoughts drift further apart,

Spaces of calm grow longer,

In those spaces,

My body knows how to sleep,

Sleep comes in its own time,

I trust this process,

I release the need to stay alert,

I release the need to think ahead,

Tonight is for rest only,

My body relaxes more deeply now,

My muscles soften,

My jaw loosens,

Nothing will be lost,

As I sleep my mind rests too,

Dreams feel gentle and calm,

There is no rush,

I wake feeling more balanced,

More steady,

Rest supports my focus,

Sleep restores my energy,

Calm follows me into the day,

Tonight I choose rest,

Tonight I choose calm,

Tonight I sleep deeply,

I am safe in this moment,

My body is supported and calm,

It is ok for my mind to move,

I do not need to stop thoughts,

Each breath helps me relax,

Each breath releases the day,

I am not behind,

I am not failing,

I am enough right now,

My nervous system is settling,

Calm spreads through my body,

Thoughts flow naturally,

Spaces of quiet appear,

I rest in those spaces,

Sleep comes in its own time,

I trust my body to rest,

I release the need to stay alert,

Tonight is for rest only,

My body softens,

My mind becomes less important,

I wake feeling steadier,

I choose calm,

Tonight I choose rest,

Tonight I sleep deeply,

I trust my body,

I trust my mind,

I trust myself,

I am safe in this moment,

My body is supported and at rest,

My breathing is slow and steady,

It is ok for my mind to move,

I do not need to stop thoughts,

Each breath helps my body relax,

Each breath releases the day,

Nothing is required of me right now,

My nervous system is settling,

Calm spreads through my body,

Rest feels allowed,

I am not failing,

I am exactly where I need to be,

My mind is allowed to slow down,

Quiet happens naturally,

I do not force it,

Thoughts drift further apart,

I rest in those spaces,

My body knows how to sleep,

Sleep comes in its own time,

I trust this process,

I release the need to stay alert,

I release the need to think ahead,

Tonight is for rest only,

My body relaxes more deeply now,

My muscles soften,

My jaw loosens,

Nothing will be missed,

Nothing will be lost,

As I sleep,

My mind rests too,

Dreams feel gentle and calm,

There is no rush,

I wake feeling more balanced,

Rest supports my focus,

Sleep restores my energy,

Calm follows me into the day,

I am safe in this moment,

My body is supported and calm,

It is ok for my mind to move,

I do not need to stop thoughts,

Each breath helps me relax,

Each breath releases the day,

I am not behind,

I am not failing,

I am enough right now,

My nervous system is settling,

Calm spreads through my body,

Thoughts flow naturally,

Spaces of quiet appear,

Rest in those spaces,

Sleep comes in its own time,

I trust my body to rest,

I release the need to stay alert,

Tonight is for rest only,

My body softens,

My mind becomes less important,

I wake feeling steadier,

I choose calm,

Tonight I choose rest,

Tonight I sleep deeply,

I trust my body,

I trust my mind,

I trust myself,

I am safe in this moment,

My body is supported and at rest,

My breathing is slow and steady,

It is ok for my mind to move,

I do not need to stop my thoughts,

Each breath helps my body relax,

Each breath releases the day,

I trust my body,

Nothing is required of me right now,

My nervous system is settling,

Calm spreads through my body,

Rest feels allowed,

I am not failing,

I am exactly where I need to be,

My mind is allowed to slow down,

Quiet happens naturally,

I do not force it,

Thoughts drift further apart,

Spaces of calm grow longer,

In those spaces,

My body knows how to sleep,

Sleep comes in its own time,

I trust this process,

I release the need to stay alert,

I release the need to think ahead,

Tonight is for rest only,

My body relaxes more deeply now,

My muscles soften,

My jaw loosens,

Nothing will be missed,

Nothing will be lost,

As I sleep,

My mind rests too,

Dreams feel gentle and calm,

There is no rush,

I wake feeling more balanced,

Rest supports my focus,

Sleep restores my energy,

Calm follows me into the day,

Tonight I choose calm,

I am safe in this moment,

My body is supported and calm,

It is ok for my mind to move,

I do not need to stop thoughts,

Each breath helps me relax,

Each breath releases the day,

I am not behind,

I am not failing,

I am enough right now,

My nervous system is settling,

Calm spreads through my body,

Thoughts flow naturally,

Spaces of quiet appear,

I rest in those spaces,

Sleep comes in its own time,

I trust my body to rest,

I release the need to stay alert,

Tonight is for rest only,

My body softens,

My mind becomes less important,

I wake feeling steadier,

Tonight I choose rest,

Tonight I sleep deeply,

I trust my body,

I trust my mind,

I trust myself,

I am safe in this moment,

My body is supported and at rest,

My breathing is calm,

My breathing is slow and steady,

It is ok for my mind to move,

I do not need to stop my thoughts,

Each breath helps my body relax,

Each breath releases the day,

Each breath is a new day,

Nothing is required of me right now,

My nervous system is settling,

Calm spreads through my body,

Rest feels allowed,

I am not failing,

I am exactly where I need to be,

My mind is allowed to slow down,

Quiet happens naturally,

I do not force it,

Thoughts drift further apart,

Spaces of calm grow longer,

In those spaces,

My body knows how to sleep,

Sleep comes in its own time,

I trust this process,

I release the need to stay alert,

I release the need to think ahead,

Night is for rest only,

My body relaxes more deeply now,

My muscles soften,

My jaw loosens,

Nothing will be missed,

Nothing will be lost,

As I sleep,

My mind rests too,

Dreams feel gentle and calm,

I wake feeling more balanced,

Rest supports my focus,

Sleep,

Sleep restores my energy,

Calm follows me into the day,

Tonight,

I choose calm,

Tonight,

I sleep deeply,

I am safe in this moment,

My body is supported and calm,

It is ok for my mind to move,

I do not need to stop thoughts,

Each breath helps me relax,

Each breath releases the day,

I am not behind,

I am not failing,

I am enough right now,