Sleep Meditation For ADHD | Calm Your Mind

This track is designed to support calm, steady sleep for minds that feel active or restless at night. The guidance is gentle and easy to follow, helping the body relax while giving the mind something simple to rest on.

Ideal for winding down, quieting mental activity, and easing into natural, comfortable sleep.

Voice: Louise Porter
Music: Enlightened Audio

Transcript

Find a position that feels comfortable enough.

It does not have to be perfect.

Just a position where your body can begin to rest,

Allow your eyes to close,

Or soften your gaze.

There is nothing you need to focus on now.

Nothing you need to solve.

Begin by noticing your breath.

Not changing it yet,

Just noticing that it is already happening.

Now gently breathe in through the nose,

Slow and easy.

And breathe out through the mouth,

Longer and softer.

Again,

Breathing in gently,

Breathing out the weight of the day.

With every exhale,

Feel the body begin to settle.

Not all at once,

Just a little more each time.

Let the forehead soften.

Let the space around the eyes relax.

Let the jaw loosen slightly.

If your mind feels busy,

That is okay.

If thoughts jump around,

That is okay too.

You are not doing this wrong.

This is not about stopping thoughts.

It is about letting them move without following them.

Imagine each thought like a sound in the distance.

You notice it,

And then you let it fade on its own.

Bring your attention back to the breath.

Inhaling calmly,

Exhaling slowly.

Feel the shoulders drop with each breath out.

Feel the chest soften.

Feel the belly rise and fall naturally.

Your body knows how to rest.

Even if your mind feels unsure,

The body remembers.

You do not need to keep track of anything right now.

The day can wait.

Tomorrow can wait.

Notice the surface beneath you supporting your weight,

Holding you without effort.

You are safe here.

As you continue breathing,

Small pauses may appear between thoughts.

You do not need to hold on to them.

Just rest in them while they are there.

If your attention wanders,

Gently return it to the breath.

No frustration.

No judgment.

This is a place where nothing is demanded of you.

No focus is required.

No performance.

Sleep begins to approach naturally,

Quietly,

In its own time.

Your nervous system starts to settle.

The need to stay alert slowly fades.

Your body understands it is time to rest.

Breathing slowly now.

Softly.

Naturally.

Let yourself sink in a little deeper with each exhale,

As if the body is being gently guided towards sleep.

You do not need to force relaxation.

You are simply allowing it.

As sleep deepens,

The mind becomes more open,

More receptive,

Less busy.

And now,

As you continue resting here,

Gently allow yourself to prepare to receive the affirmations that will follow.

I am safe in this moment.

My body is supported and at rest.

I allow myself to slow down.

Nothing needs my attention right now.

My breathing is calm and steady.

Each breath helps my body relax.

I do not need to control my thoughts.

Thoughts are allowed to come and go.

I am not behind in any way.

I am exactly where I need to be.

My nervous system is settling gently.

Rest is allowed for me.

I do not need to stay alert.

My body knows how to sleep.

My mind is allowed to soften.

I release the pressure to focus.

I release the need to think ahead.

This moment asks nothing of me.

I am not doing anything wrong.

Stillness comes naturally with time.

I trust my body's rhythm.

I trust sleep to arrive on its own.

My muscles are relaxing now.

My jaw is soft and loose.

My shoulders are heavy and calm.

The day is finished for now.

Tomorrow can wait.

I am allowed to rest deeply.

My thoughts slow down naturally.

Quiet spaces appear on their own.

I rest inside those quiet moments.

I do not chase calm.

Calm finds me gently.

I am patient with myself.

My mind does not need fixing.

I let go of effort.

I let go of tension.

I let go of expectations.

Sleep feels safe for me.

Rest feels familiar.

My breathing stays slow and easy.

Each exhale brings more ease.

I do not need to monitor anything.

My body is taking care of me.

I am supported by the surface beneath me.

I sink deeper with every breath out.

The world grows quieter now.

My mind feels less important.

Awareness becomes soft and distant.

I allow sleep to deepen.

I welcome rest without pressure.

My system is calming itself.

I am safe as I rest.

My body feels supported and calm.

My breathing is slow and steady.

I do not need to focus right now.

Thoughts are allowed to come and go.

I am not doing anything wrong.

My nervous system is settling gently.

Rest is allowed for me.

I release the pressure to be productive.

My body knows how to sleep.

My mind is allowed to soften.

Quiet moments appear naturally.

I rest inside those moments.

I am patient with myself.

Stillness does not need effort.

I let the day fall away.

Tomorrow can wait.

Sleep comes in its own time.

I trust my body.

I trust this moment.

I do not rush this process.

Everything happens at the right pace.

I am gentle with myself tonight.

I give myself permission to rest.

I allow my thoughts to fade.

I allow my body to soften.

I allow sleep to come naturally.

I trust this moment.

I trust my body.

I trust myself.

I am safe in this moment.

My body is supported and at rest.

I allow myself to slow down.

Nothing needs my attention right now.

My breathing is calm and steady.

Each breath helps my body relax.

I do not need to control my thoughts.

Thoughts are allowed to come and go.

I am not behind in any way.

I am exactly where I need to be.

My nervous system is settling gently.

Rest is allowed for me.

I do not need to stay alert.

My body knows how to sleep.

My mind is allowed to soften.

I release the pressure to focus.

I release the need to think ahead.

This moment asks nothing of me.

I am not doing anything wrong.

Stillness comes naturally with time.

I trust my body's rhythm.

I trust sleep to arrive on its own.

My muscles are relaxing now.

My jaw is soft and loose.

My shoulders are heavy and calm.

The day is finished for now.

Tomorrow can wait.

I am allowed to rest deeply.

My thoughts slow down naturally.

Quiet spaces appear on their own.

I rest inside those quiet moments.

I do not chase calm.

Calm finds me gently.

I am patient with myself.

My mind does not need fixing.

I let go of effort.

I let go of tension.

I let go of expectations.

Sleep feels safe for me.

Rest feels familiar.

My breathing stays slow and easy.

Each exhale brings more ease.

I do not need to monitor anything.

My body is taking care of me.

I am supported by the surface beneath me.

I sink deeper with every breath out.

The world grows quieter now.

My mind feels less important.

Awareness becomes soft and distant.

I allow sleep to deepen.

I welcome rest without pressure.

My system is calming itself.

I am safe as I rest.

My body feels supported and calm.

My breathing is slow and steady.

I do not need to focus right now.

Thoughts are allowed to come and go.

I am not doing anything wrong.

My nervous system is settling gently.

Rest is allowed for me.

I release the pressure to be productive.

My body knows how to sleep.

My mind is allowed to soften.

Quiet moments appear naturally.

I rest inside those moments.

I am patient with myself.

Stillness does not need effort.

I let the day fall away.

Tomorrow can wait.

Sleep comes in its own time.

I trust my body.

I trust this moment.

I do not rush this process.

Everything happens at the right pace.

I am gentle with myself tonight.

I give myself permission to rest.

I allow my thoughts to fade.

I allow my body to soften.

I allow sleep to come naturally.

I trust this moment.

I trust my body.

I trust myself.

I am safe in this moment.

My body is supported and at rest.

I allow myself to slow down.

Nothing needs my attention right now.

My breathing is calm and steady.

Each breath helps my body relax.

I do not need to control my thoughts.

Thoughts are allowed to come and go.

I am not behind in any way.

I am exactly where I need to be.

My nervous system is settling gently.

Rest is allowed for me.

I do not need to stay alert.

My body knows how to sleep.

My mind is allowed to soften.

I release the pressure to focus.

I release the need to think ahead.

This moment asks nothing of me.

I am not doing anything wrong.

Stillness comes naturally with time.

I trust my body's rhythm.

I trust sleep to arrive on its own.

My muscles are relaxing now.

My jaw is soft and loose.

My shoulders are heavy and calm.

The day is finished for now.

Tomorrow can wait.

I am allowed to rest deeply.

My thoughts slow down naturally.

Quiet spaces appear on their own.

I rest inside those quiet moments.

I do not chase calm.

Calm finds me gently.

I am patient with myself.

My mind does not need fixing.

I let go of effort.

I let go of tension.

I let go of expectations.

Sleep feels safe for me.

Rest feels familiar.

My breathing stays slow and easy.

Each exhale brings more ease.

I do not need to monitor anything.

My body is taking care of me.

I am supported by the surface beneath me.

I sink deeper with every breath out.

The world grows quieter now.

My mind feels less important.

Awareness becomes soft and distant.

I allow sleep to deepen.

I welcome rest without pressure.

My system is calming itself.

I am safe as I rest.

My body feels supported and calm.

My breathing is slow and steady.

I do not need to focus right now.

Thoughts are allowed to come and go.

I am not doing anything wrong.

My nervous system is settling gently.

Rest is allowed for me.

I release the pressure to be productive.

My body knows how to sleep.

My mind is allowed to soften.

Quiet moments appear naturally.

I rest inside those moments.

I am patient with myself.

Stillness does not need effort.

I let the day fall away.

Tomorrow can wait.

Sleep comes in its own time.

I trust my body.

I trust this moment.

I do not rush this process.

Everything happens at the right pace.

I am gentle with myself tonight.

I give myself permission to rest.

I allow my thoughts to fade.

I allow my body to soften.

I allow sleep to come naturally.

I trust this moment.

I trust my body.

I trust myself.

I am safe in this moment.

My body is supported and at rest.

I allow myself to slow down.

Nothing needs my attention right now.

My breathing is calm and steady.

Each breath helps my body relax.

I do not need to control my thoughts.

Thoughts are allowed to come and go.

I am not behind in any way.

I am exactly where I need to be.

My nervous system is settling gently.

Rest is allowed for me.

I do not need to stay alert.

My body knows how to sleep.

My mind is allowed to soften.

I release the pressure to focus.

I release the need to think ahead.

This moment asks nothing of me.

I am not doing anything wrong.

Stillness comes naturally with time.

I trust my body's rhythm.

I trust sleep to arrive on its own.

My muscles are relaxing now.

My jaw is soft and loose.

My shoulders are heavy and calm.

The day is finished for now.

Tomorrow can wait.

I am allowed to rest deeply.

My thoughts slow down naturally.

Quiet spaces appear on their own.

I rest inside those quiet moments.

I do not chase calm.

Calm finds me gently.

I am patient with myself.

My mind does not need fixing.

I let go of effort.

I let go of tension.

I let go of expectations.

Sleep feels safe for me.

Rest feels familiar.

My breathing stays slow and easy.

Each exhale brings more ease.

I do not need to monitor anything.

My body is taking care of me.

I am supported by the surface beneath me.

I sink deeper with every breath out.

The world grows quieter now.

My mind feels less important.

Awareness becomes soft and distant.

I allow sleep to deepen.

I welcome rest without pressure.

My system is calming itself.

I am safe as I rest.

My body feels supported and calm.

My breathing is slow and steady.

I do not need to focus right now.

Thoughts are allowed to come and go.

I am not doing anything wrong.

My nervous system is settling gently.

Rest is allowed for me.

I release the pressure to be productive.

My body knows how to sleep.

My mind is allowed to soften.

Quiet moments appear naturally.

I rest inside those moments.

I am patient with myself.

Stillness does not need effort.

I let the day fall away.

Tomorrow can wait.

Sleep comes in its own time.

I trust my body.

I trust this moment.

I do not rush this process.

Everything happens at the right pace.

I am gentle with myself tonight.

I give myself permission to rest.

I allow my thoughts to fade.

I allow my body to soften.

I allow sleep to come naturally.

I trust this moment.

I trust my body.

I trust myself.

I am safe in this moment.

My body is supported and at rest.

I allow myself to slow down.

Nothing needs my attention right now.

My breathing is calm and steady.

Each breath helps my body relax.

I do not need to control my thoughts.

Thoughts are allowed to come and go.

I am not behind in any way.

I am exactly where I need to be.

My nervous system is settling gently.

Rest is allowed for me.

I do not need to stay alert.

My body knows how to sleep.

My mind is allowed to soften.

I release the pressure to focus.

I release the need to think ahead.

This moment asks nothing of me.

I am not doing anything wrong.

Stillness comes naturally with time.

I trust my body's rhythm.

I trust sleep to arrive on its own.

My muscles are relaxing now.

My jaw is soft and loose.

My shoulders are heavy and calm.

The day is finished for now.

Tomorrow can wait.

I am allowed to rest deeply.

My thoughts slow down naturally.

Quiet spaces appear on their own.

I rest inside those quiet moments.

I do not chase calm.

Calm finds me gently.

I am patient with myself.

My mind does not need fixing.

I let go of effort.

I let go of tension.

I let go of expectations.

Sleep feels safe for me.

Rest feels familiar.

My breathing stays slow and easy.

Each exhale brings more ease.

I do not need to monitor anything.

My body is taking care of me.

I am supported by the surface beneath me.

I sink deeper with every breath out.

The world grows quieter now.

My mind feels less important.

Awareness becomes soft and distant.

I allow sleep to deepen.

I welcome rest without pressure.

My system is calming itself.

I am safe as I rest.

My body feels supported and calm.

My breathing is slow and steady.

I do not need to focus right now.

Thoughts are allowed to come and go.

I am not doing anything wrong.

My nervous system is settling gently.

Rest is allowed for me.

I release the pressure to be productive.

My body knows how to sleep.

My mind is allowed to soften.

Quiet moments appear naturally.

I rest inside those moments.

I am patient with myself.

Stillness does not need effort.

I let the day fall away.

Tomorrow can wait.

Sleep comes in its own time.

I trust my body.

I trust this moment.

I do not rush this process.

Everything happens at the right pace.

I am gentle with myself tonight.