Welcome friend.
Living with ADHD can make it hard to help you find moments to relax,
Focus and wind down.
So I've created this meditation to help you regain this sense of calm and focus,
You know,
With the arduous task of meditating as you may know it.
We're gonna make it not as arduous.
Before we begin I'd just like to emphasize that your mind will wander and that's perfectly fine.
When that happens just acknowledge that this is happening and gently go back to your breath and this can happen over a hundred times throughout this 10-15 minute meditation and that's perfectly fine.
So don't worry though I'll be present throughout the entire meditation to guide you through this so that you never feel like you're on your own.
So let's begin.
I'd like you to begin by ensuring your back is upright and gently close your eyes.
I'd like you to begin by slowly and gently rolling your right shoulder in circles.
So just rotate your right shoulder nice and slow in circles.
I want you to notice the sensations of the muscles at work and at the same time I'd like you to also ensure that every other muscle in your body is fully relaxed.
Give you a few moments to do this.
Notice which muscles are at play.
Notice the movements,
The sensations and try ensuring that all the other muscles in your body are relaxed.
So the only muscles that are working are those of your right shoulder.
As you rotate it slowly in circles.
Now you may relax your right shoulder and switch to your left shoulder and very slowly rotate your left shoulder in circles.
Nice control movements.
Notice again the sensations of the muscles at work.
Each and every muscle that is involved in this movement all whilst ensuring that every other muscle in your body is relaxed.
Except for those of your left shoulder.
Notice if there's any pain.
Just keep the focus on that for a few more seconds.
And now relax your left shoulder.
Let both your shoulders relax.
I want you to check in on your face.
Notice your jaw.
Is there any tension lying in your jaw?
Just relax your jaw muscles.
Let it hang low.
Relax your forehead and eyebrows and ensure that every other muscle is relaxed.
Your arms,
Your chest,
Belly,
Both your legs.
Next I'd like you to notice the breath.
Just pay attention for a few moments to the rhythm of your breath.
You're not trying to change it.
You're just observing the rhythm.
And you'll notice again that thoughts may be seeping in.
You may be thinking about a variety of different things and I want you to know that that's perfectly fine.
Just take note of those thoughts and just summarize a thought in your mind.
Assign it a title or a label and then gently go back to witnessing your breath.
Notice how deep each breath naturally is.
So we explored the pace and now let's explore the depth of each breath.
Let's explore the sensations of the breath now.
Notice the temperature of the air as it brushes in through your nostrils and then notice how it's a little warmer when the air leaves your nostrils.
Notice how the humidity is different as well.
Feels a little more dry when you inhale and a little more moist when you exhale through your nostrils.
Can you hear any sounds coming from the breath?
Does the inhale sound any different to the exhale?
See if one nostril may be a little more blocked than the other and as you're breathing in and out through your nostrils see if you can focus on your left nostril.
Just notice the air flowing in and out of your left nostril.
You don't have to do anything,
Just focus on that.
Now switch to your right nostril.
Notice the air flowing in and out of your right nostril.
Next take note of the movements of your body when you breathe.
What body parts do you notice the most?
The shoulders moving,
The chest,
The belly.
Focus on the movements of the body with each in and out breath.
Great work.
And now I'm gonna ask from you to let your thoughts rumble.
Let the thoughts come out.
Whatever thought you may have by now or whatever the first thought is,
Just let it come out.
Let the thought roll in your mind for a bit and now I'd like you to capture this thought and notice it from a bystander position and then assign it a label or a title.
Then I want you to go back to your breath.
Go back to noticing the air flow in and out of your nostrils.
Notice the pattern of your breath.
Are you breathing in circular motions or just up and down?
Or is it an oval like motion?
Is the exhale a little bit longer than the inhale or vice versa?
Just explore this.
Take note of the sounds from your vicinity.
What can you hear?
Can you hear more than one sound?
Are there any smells coming right now from your space?
Just explore whatever scents you can notice.
Are there any flavors in your mouth?
Take a moment to check in with your taste buds and now I'd like you to have both thumbs touch both index fingers and very gently move the thumb against the index finger on each hand and I want you to focus entirely on those sensations.
You may even slide the thumb a little bit lower,
Nice and slow.
You may relax both your fingers and together I'd like us to take a deep breath in through the nose as deep as you can.
Slowly exhale.
Relax your muscles a little further as you breathe out.
When you fully exhale gently open your eyes.
Welcome back your physical surroundings.
I'd like to thank you for giving this meditation a try and I'll see you in the next meditation.
Thank you.
