Hey there and welcome to this calming meditation for ADHD and anxiety.
My name is Rishi from Good Karma Meditations and I'll be guiding you through the session today.
And just a note before we start,
If at any stage throughout the guided meditation you feel overly uncomfortable,
You can stop at any time.
So let's come into a comfortable position now,
And that can basically be anything you like.
You can be lying down on the floor,
In bed,
Sitting on the couch,
Sitting cross-legged on the floor with a straight spine.
Whatever you like,
Whatever makes you feel comfortable for the next few minutes.
Try to choose a place where you won't be disturbed ideally,
And you can close your eyes now if you're comfortable doing so.
Leave them open if you prefer,
But close them if you like.
And we'll begin this practice by taking a deep breath in through the nose,
And out through the mouth with a big sigh.
And again,
A deep breath in through the nose,
Filling the lungs,
And a big sigh out through the mouth.
And just one more of those,
Breathing in nicely through the nose,
And a big sigh out through the mouth.
And then returning the breath to normal,
And relaxing deeply.
And with the eyes still closed,
The body nice and still,
The breath flowing,
Begin to take a scan through your body,
And see if you can detect any feeling of discomfort,
Uneasiness,
Or restlessness anywhere in the body.
Oftentimes these feelings of anxiety,
And restlessness,
And ADHD are a result of us trying to escape from,
Or flee from,
An unpleasant sensation in the body.
But I'm now going to invite you to scan through the body,
Continue looking,
And see if you find any such sensation.
Maybe you do,
And maybe you don't.
But have a look around,
See what you find.
And if you still don't find any unpleasant or restless feelings in the body,
Just continue scanning around,
Looking through the body.
And these unpleasant sensations are often,
Although not always,
Located somewhere between the pelvic floor and the throat.
Anywhere in between there,
Especially through the torso,
Especially in the abdomen,
The heart,
And the throat.
Although they could be elsewhere.
Continue scanning and looking around.
And if you have found something,
If you have located that sensation of uneasiness,
Of restlessness,
Instead of trying to escape or flee from that sensation,
See if you can gently pay more attention to that now.
Start to observe and study that.
Not with your mind,
Not with thoughts,
But paying more attention to the feeling of that.
Feeling more deeply that sensation of restlessness,
Uneasiness,
Or however you would explain it.
And just stay with that.
Allow that sensation to be there fully.
And as you hold your attention on that feeling in the body,
See if you can begin to breathe in and breathe out a little more slowly and a little more deeply,
As if you are offering the breath into that region,
Breathing into that region and breathing out from that region.
Continue feeling that feeling of uneasiness as you breathe in and breathe out,
Just as if the breath were coming directly into that spot and leaving from that spot.
So keep holding attention in that part of the body,
And breathe in that way.
And sometimes the feeling may shift,
Change location,
Or another part of the body may attract your attention.
And that's up to you if you'd like to follow that new sensation.
You can go there,
Or you can stay with the original sensation.
And if you still haven't felt anything of significance,
That's okay too.
Just continue looking around,
Scanning through the body,
On the lookout for any sensation.
And just noticing,
Are you still with the practice?
Are you still feeling the body?
Feeling those sensations?
Or have you left?
Are you caught up in your thoughts again?
If that's the case,
It's okay.
But come back to the feeling in the body.
And as you continue still holding this awareness in the body,
Still breathing with intention,
Is there anything coming up related to this feeling?
Maybe thoughts,
Maybe emotions,
Maybe imagery in your mind.
You can notice all of this phenomenon arising,
But try not to get taken away by it.
Keep coming back to that original feeling of the sensation in the body.
And if you happen to be feeling a restlessness,
A boredom,
You find yourself wanting this to be over,
Getting to the next thing.
See if you can locate where in the body does that come from?
Or is it just a thought?
Or is there an uneasiness somewhere in the body that is the origin of that wanting to move on?
But we'll keep things short and sweet today for this ADHD and anxiety relief meditation.
So begin to come to an end of this practice.
You can discontinue any control over the breath,
And begin to take your awareness away from any specific points of the body.
And see if you can get more of a holistic,
Total awareness of the whole body,
From head to toe,
Now to fingertips.
Aware of the whole body,
And you can begin to bring some subtle movement back to the body,
Wiggling the fingers and wiggling the toes.
Take some deeper breaths in and out,
As you start turning the wrists and ankles,
If possible.
Some deeper breaths in and out,
As you start stretching through the arms and the legs.
And when you're ready,
You can open your eyes,
Aware of your surroundings,
And ready to go on with the rest of your day.
And I do hope that offered some calming or relief from any anxiety or restlessness you may have been feeling.
You can come back to this practice as often as you like.
I recommend a daily practice to get used to this strategy of learning and cultivating insight and awareness of the body.
I wish you a wonderful rest of your day.
Thank you for practicing with me,
And we'll see you again soon.
Thank you.
And I would love to keep growing this channel,
So I can help more and more of you each week.
So please subscribe or follow if you're not already.
Give a like or a rating to the video,
And leave a comment.
I'd love to hear how you got on.
Thank you.
