Sleeping with ADHD can at times feel impossible.
During the day,
Your life might be busy.
But it can be hard and exhausting when you're battling with the extreme busyness in your head.
This recording may seem quite stressful and lots of noises may feel very overwhelming to you initially.
You have the noise in your mind from having ADHD and then I'm adding noise on to the top.
But just bear with me,
You will see that in the end all of these sounds are going to fade away and you're going to be able to relax and rest your body.
When you get into bed,
You are probably exhausted and the one thing you want to do is switch off.
Yet the chatter within your mind can get louder and louder and louder.
The song on repeat,
The thoughts of the day,
The thoughts of the day ahead.
The tinnitus,
A thousand things running side by side,
Seeming to be independently working on their own and you have no way of stopping this over focus.
The sleep meditation may seem initially counterproductive but as you will know that when you have ADHD it can feel almost like you need to exhaust your mind before you can switch off.
You cannot just switch off,
You have to be really really mentally drained to go to sleep.
Your brain will have already started working really hard to try and focus on all of these different sounds.
You may even feel irritated by the level of noise which is being added to your mind.
You may be thinking that you don't need this,
All this extra noise in your mind.
But don't worry,
In time you will quieten the mind down and you'll notice that I'm about to start now.
I'm going to start turning the sounds down and you'll feel the relief of a quietened mind.
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If you can start by relaxing the whole of your body.
I'd like you to start with your hands and fingers and just scrunch them up into a tight ball.
Tense them up and release and relax.
If that feels nice,
Do it again.
Now moving to your face.
Scrunch your face up and then release and relax.
Now if you can stretch your neck.
Lift your shoulders all the way up to your chin.
Have a good shoulder stretch and release and relax.
Now down to your chest,
If you can stretch your chest.
Now down to your stomach.
Tense your stomach and then release and relax.
Now tense your thighs up,
Now tense your calves up.
Now stretch your feet anywhere you want.
You can screw your toes up,
Make them tight and then relax.
Now moving to the tops of your arms.
Tense the tops of your arms.
Tense your forearms.
Now scrunch your hands up one more time and relax them.
Now I'd like you to stretch the whole of your body.
Feel how nice it is when you have a really big stretch and notice how your body feels so relaxed and rested.
And just take three lovely big deep breaths,
Stretching your lungs all the way out.
And then releasing and relaxing.
Now then I wonder if you can imagine yourself on a beautiful beach.
The sky the brightest of blues.
The ocean the most beautiful of turquoise.
The sand as white as snow.
Lined with tree after tree after tree.
Then you just walk and wonder.
And the air is warm but comfortable.
And as you wonder you walk through the shallow shore.
You can feel the warm sea flowing over your feet.
So soft,
So delicate.
Each wave like a breath in and a breath out.
And as you wonder you feel so relaxed.
So comfortable.
And maybe you stay walking at the shore.
Or maybe you move towards the back of the sand.
And walk beneath the shade of the trees.
The choice is yours,
This beach belongs to you.
It is everything you've ever dreamt of.
And it's all yours.
Nobody is here to disturb your peace of mind.
It's just you.
And you feel safe.
And happy.
And everything feels good.
Your body is comfortable.
Your mind is relaxing.
And around you is nature offering you the comfort of a deep rest.
Where you can just be you.
Where you can allow everything within your mind to escape.
And where your whole body feels like it's taken the deepest of breaths.
And maybe you want to go and float in the ocean.
And you will float.
You can float near the ocean shore or further in.
And know that you are safe.
Feel the lightness of your body.
Feel the silkiness of the water.
And feel good.
Nothing at the moment matters.
Apart from you and your deep rest.
And maybe you can imagine gathering any last thought if you have them.
Just allowing them to float away in the water.
To become a distant memory.
A thing of the past.
Nothing of what you need right now.
Isn't it nice here?
There is nothing to do.
There is nothing to worry about.
You have nobody to please.
Everything is calm.
You are safe.
Just allowing yourself to float or lay on the sand in the shade.
Everything is good.
And you can just drift off.
Into a deep and relaxing sleep.
Just letting go.
Nothing to hold on to.
Nothing to do.
Just your mind letting go.
Finishing the day.
As you relax and rest.
