Welcome to this short guided meditation for those with ADHD or a busy,
Busy mind.
In times of nervous system dysregulation and overwhelm,
It can be very challenging to find the wherewithal to understand how to pause.
So if you're in that moment right now,
I invite you to simply sit exactly where you are in a place where you can feel safe and private,
Perhaps near a window.
And before you close your eyes,
Open your eyes and scan the room.
If there's a picture of a landscape or a window where you can look out at the sky,
Allow your eyes to fixate there.
Take a big full breath in and as you connect with the expansive space outside of yourself,
Exhale,
Emptying out everything until this moment.
Maybe taking a few breaths there and if it feels right to do so,
Close down the eyes.
Release the jaw by rocking the jaw side to side.
Drop the shoulders down and away.
Allow the breath to lengthen and deepen.
And begin this practice by knowing and reminding yourself nothing wrong is happening.
The brilliance of you,
The brilliance of your body,
Your busy mind,
Your nervous system,
It's been there keeping you trucking along this whole time,
Alive,
Surviving.
So we begin the practice by simply appreciating where we are,
Acknowledging ourselves for taking a pause to meditate,
To breathe,
To regulate,
To reparent,
To nurture oneself.
You are rare and special that you have innate wisdom inside you to know that this practice will serve you.
So begin there with some loving kindness.
Notice the breath.
As you begin to watch it,
It naturally lengthens and deepens.
In moments of dysregulation,
We remember to exhale longer and fuller,
Inhaling perhaps slightly shorter.
Exhale,
Exhale,
Exhale,
Exhale.
Full inhale,
Pausing at the top.
Complete exhale,
Exhale,
Exhale,
Pausing at the bottom.
Watching the breath,
Both inhale and exhale lengthening,
We begin to draw the awareness to the pause,
Even if it's just a beat in between inhale and exhale.
That pause is where we can connect with our true nature,
Which is beyond any uneasy mind.
It's in fact the source,
That stillness,
That silence is the very source of your uneasy,
Overactive mind.
So watch from where the breath arises and watch where the breath subsides.
Inhale,
Where is that power that inhales the being,
That brings the pranic life force into the body,
That animates the whole incarnation?
And similarly,
Where is that inspiration coming for the exhale to return that universal breath back to the source?
Nothing wrong is happening,
It's all divinity unfolding.
When we begin to connect to that source of the breath,
Breathing the body in,
Breathing the body out,
We begin to see it's all happening from me,
Through me,
With me,
For me.
Take a few breaths here,
Feeling the stillness,
The pause,
The moments of silence and quiet.
If the heart is still beating quickly,
Remember nothing wrong is happening,
We just keep the breath moving long and deep.
Keep that rhythm,
That steadiness,
That anchor that keeps you grounded in your body.
That long exhale brings on your parasympathetic nervous system,
Moving you into rest and digest and repair,
Giving us the opportunity to observe now,
From where does the thought arise?
Did you choose that thought?
Did you invite that thought?
Who is the one inspiring the thought?
And similarly,
Can you trace that thought till its end,
Like tracing the rainbow from start to finish?
Where does it truly begin and where does it end?
So just as you did with the breath,
Begin to watch from where the thought arises and to where the thought returns.
Can you begin to dip in to that pause,
Even if it's only a beat,
Half a beat,
Quarter of a beat,
There between the falling and subsiding of one thought and the arising of the second thought.
There between the thoughts is a pause.
Just begin to notice.
We begin where we are.
We begin by watching.
Perhaps the thoughts are still coming seemingly fast and distracted,
So we bring in the power of mantra.
The mantra is Amaram,
Ham,
Madaram,
Ham.
Amaram pause,
Madaram pause.
Amaram,
Ham,
Madaram,
Ham.
Amaram,
Ham,
Madaram,
Ham.
I am ever present.
I am ever blissful.
Amaram,
Ham,
Madaram,
Ham.
I am ever present.
I am ever blissful.
That space between the Amaram and Madaram,
That stillness,
That silence is your true nature.
So we repeat the mantra.
Amaram,
Ham,
Madaram,
Ham.
Amaram,
Ham,
Madaram,
Ham.
Amaram,
Ham,
Madaram,
Ham.
Amaram,
Ham,
Madaram,
Ham.
Amaram,
Ham,
Madaram,
Ham.
Start to bring the mantra to a whisper.
Amaram,
Ham,
Madaram,
Ham.
Amaram,
Ham,
Madaram,
Ham.
I am ever present.
I am ever blissful.
Allowing the mantra to come inside,
Quietly repeating,
Watching the words arise from the source,
From the space,
Watching the thoughts subside.
Take a few more rounds of mantra.
Starting to slow it down.
Amaram,
Ham,
Madaram,
Ham.
Allowing it to naturally fall away.
Sit and be in that stillness.
The silence there before,
During,
And after the mantra,
The thoughts.
If you have the time and space to sit a little longer,
I invite you to do so.
Otherwise,
Take a big inhale through the nose and exhale,
Big sigh out the mouth.
Let the practice go.
Remembering that the benefits of the practice remain long after we open the eyes.
Bringing that harmony,
That peacefulness,
That spaciousness between thoughts into your day,
Knowing pause is available at any moment.
You have the power to practice.
You have the power to pause and know.
Amaram,
Ham,
Madaram,
Ham.
Om Tat Sat.
Hari Om,
Hari Om,
Hari Om.
Thank you.
