Okay welcome to this meditation for those of you who have ADHD.
I hope you find it beneficial and I hope it helps alleviate some of those ADHD symptoms and helps you focus better overall.
So begin by finding yourself seated comfortably.
Ensure that your back is upright and in a safe place.
Relax your arms and close your eyes.
Begin by noticing how you feel right now.
Notice where you feel the restlessness in your body.
Just see if you can observe it from a place of curiosity.
Like you're examining it,
Like a scientist observing a subject.
How does the sensation feel?
How strong is it?
Where in your body does this sensation lie?
Is there a certain point in your body where you can feel it the most?
And once you've identified this part of your body,
I'd like you to now touch the body part where the sensation lies.
Go ahead,
Touch the body part.
Notice how that feels.
What kind of sensation is it?
Does it feel soothing?
Does it change how anything feels?
Just notice that for a few moments.
And as you are touching this part of your body from where you are experiencing the sensation,
Notice how the body moves as your hand is planted on this spot.
Does your hand move with your body?
It could be the most subtle movement ever.
See if you can observe it and catch it.
Again,
From a place of being curious.
You may relax your arm and take note of your breath.
Notice how the air feels.
When it flows in through your nostrils and out of your nostrils.
The subtle and raw sensations of the breath.
And you'll notice now that your mind is probably wondering.
And when the mind does wonder,
When you are being distracted by your thoughts,
I want you to know it's perfectly fine.
It's normal.
That's your natural state.
So what I want you to do now is notice those thoughts when they occur.
Just notice the thought.
And I want you to watch the thought like you're watching it through a TV screen.
From a distance.
Like you're examining it.
You're detached from the thought.
Now label the thought.
Give it a name.
And then gently go back to your breath.
Noticing how the air feels when it flows in and out of your nostrils.
Notice how it's a little cooler when you breathe it in.
And it's a little warmer when you breathe it out.
Is one nostril more blocked than the other?
Just notice that for a few moments.
Can you feel the air brush against your upper lip as you exhale?
Are there any sounds when you breathe?
What does your breath sound like?
Do the inhales sound differently to the exhales?
And when you breathe out,
Try pursing your lips.
And let the air flow out slowly.
And feel that sensation as well.
What does that feel like?
Let's see if you can breathe in while your lips are pursed.
Is it a slightly different sensation?
And go back to your natural breathing.
Like you're breathing normally.
As you would every day.
Are you having any thoughts?
It's perfectly normal.
Notice the thought.
Observe it.
Like you're watching it from a distance.
And then label the thought.
Give it a name.
And gently go back to your breath.
Just noticing the pace and the rhythm of your breath.
Now let's take a deep breath in through the nose.
As deep as you can.
And slowly exhale.
Relax a little further as you breathe out.
And let's take a deep breath in through the mouth.
I want you to now,
Once you've exhaled,
Very gently,
Rotate your head very slowly in circles.
Very slow rotations of your head.
Now I want you to notice the muscles at play.
Notice each muscle of your neck taking part in this rotation.
How with each direction,
At each point,
A different muscle is activated at a different intensity.
For a few seconds until your head moves to another spot.
And as you're doing this,
I want you to ensure that every other muscle in your body is fully relaxed.
So your whole body is in a full state of relaxation except for those neck muscles.
As you rotate your head very slowly,
Examining each sensation of the neck.
Nice and slow movements.
You may now relax your head.
Keep it at a normal,
Neutral position.
Just rotate your right shoulder in slow circles.
Notice very,
Very subtle movements and sensations of your right shoulder.
Notice the role each muscle plays in each rotation.
And as you are rotating very slowly,
Simultaneously ensure that the rest of your body is fully relaxed.
Focus on the sensations of your right shoulder as you rotate it in circles.
Now relax your right shoulder and slowly rotate your left shoulder in circles.
Notice each movement,
Each muscle at play,
At each point.
And simultaneously ensure that every other part of your body is fully relaxed.
Relax your left shoulder now.
Relax your jaw.
Relax your forehead.
Take another deep breath in through the nose,
As deep as you can.
And slowly exhale.
Now we're going to do a few rounds of breath counting.
So breathe in for five seconds.
One,
Two,
Three,
Four,
Five.
Hold for five.
One,
Two,
Three,
Four,
Five.
Exhale for eight.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Hold for five.
One,
Two,
Three,
Four,
Five.
Inhale for five.
One,
Two,
Three,
Four,
Five.
Hold for five.
One,
Two,
Three,
Four,
Five.
Exhale for eight.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Hold.
One,
Two,
Three,
Four,
Five.
And exhale slowly.
And just go back to your normal breathing pace.
Notice the rhythm of your breath.
How are you feeling right now in this moment?
Bored?
Excited?
Are you still restless?
There's no right or wrong.
Just observe how you're feeling and embrace it.
Accept it.
And now label how you're feeling.
Give it a label.
Drive it in your mind.
Notice your muscles.
Have any muscles tensed up?
Just relax your muscles if so.
Now take one more deep breath in through the nose as deep as you can.
Slowly exhale.
Relax a little further.
When you're ready,
You may gently open your eyes and welcome back your physical surroundings.
And I want to wish you a successful day full of focus and productivity.
And you may return to this meditation as often as you need to.
And I have another meditation on my premium that is again geared towards people with ADHD.
So you're welcome to try that one out as well.
Until next time my friends,
Sending you lots of love and good energy.
Thank you.
