Hello,
I'm Dr.
Candice Kreesman and this guided meditation is on easing transitions through the day.
Transitions whether they are large or small can be difficult.
We can find it challenging to put one activity or phase behind us and allow ourselves to be fully present for the next activity.
Physical and psychological symptoms of ADHD and anxiety can make transitions even more challenging.
Our minds race and ruminate,
Generating an inertia that can feel almost impossible to rein in.
In this guided meditation,
We will learn how to gently disengage from one activity and ease into the next,
Creating room to let go of where we were and be open to what is next.
This can be used for major life transitions as well as for daily transitions from work to home or from one event or task to another.
Before we begin,
Take a moment to remind yourself that no amount of distraction is evidence that you are meditating incorrectly or badly.
Distraction is a natural and necessary part of the practice.
We will begin and end with a bell.
Close your eyes if that's comfortable for you and take two deep breaths in through your nose and out through your mouth.
Notice how your body responds to the breath,
This small act of kindness that we offer the body when we breathe deeply and intentionally.
Now we will practice letting go of thoughts that would otherwise keep us stuck.
If you are leaving work,
You'll practice letting go of thoughts related to the work day that is done.
Whatever space or situation you are leaving to transition to the next place or the next moment,
We will focus on letting go of those specific thoughts.
Now breathe in through your nose and out through your nose.
What thought arises?
You might think about a task that was not completed or something you forgot to say.
You might notice a sense of urgency or anxiety that you won't remember to return to a task tomorrow that needs your attention.
Notice how your body reacts to that thought.
You might notice tension around unpleasant thoughts,
Warmth around pleasant thoughts,
Or stillness around neutral thoughts.
Now that you have allowed the thought and the sensations of the body to fully arise,
Imagine all that content is contained inside a balloon attached to a string that you are holding.
Let go of the string and watch as the balloon rises into the air and fades into the distance.
Return to your breath,
Breathing in,
Breathing out,
Connecting with what is happening right now through the anchor of the breath.
Now allow the next thought to arise,
Along with the sensations and feelings in the body.
And then release another balloon,
Returning to the breath when you've watched it fade away.
If you find it difficult to unhook yourself from some thoughts,
Or you find the same thought continues to arise even when you try to let go,
Notice the experience of that.
You may feel frustration or notice negative judgment.
You may have an urge to give up the practice.
Each internal experience is an opportunity to let go and reconnect with the present moment.
One more time,
Allow a thought to arise from the day behind you,
Notice it fully.
And allow your body to relax into the present moment as you release the balloon into the air.
As we conclude this meditation,
Take a moment to notice the space you have created by letting go.
You are now ready to move on to the next part of your day with openness and presence.
