ADHD Deeper Sleep For Daily Equanimity

This track aims to cultivate mental calmness and composure especially for those who may experience a dysregulated nervous system. Play this track whilst going to sleep and allow the positive affirmations to sink deep into your mind.

Transcript

Congratulations for finding time for yourself to do this practice and so if you're lying down or sitting comfortably let's begin.

Take a nice deep breath,

Close your eyes and begin to relax.

Just thinking about every muscle in your body from the top of your head to the tips of your toes.

Just notice how very comfortable your body is beginning to feel and how very comfortable it could become though you're not there yet.

And then you're supported there in the chair or on the bed and you can feel the contact of your body with the surface beneath and so you can just relax in your own time.

Noticing your breathing,

The rhythm of your breathing and you can be aware of absolutely everything that's going on.

Just know that any noise around you will mean less and less to you because this is your time.

The outside world is unimportant and you'll only be concerned with my voice and any noise that you hear from now on will just help to relax you.

So while you're listening to my voice i'd like you to concentrate for a moment on your breathing.

Just be aware of your chest rising and falling.

As you breathe slowly and steadily just notice the rhythm of your breathing.

With each breath in the chest rising and with each breath out the chest lowering.

So now we're just going to relax each part of your body just a little bit at a time.

Each time i say the word relaxed you will automatically become 10 times more relaxed than you already were.

That's right each time i say the word relaxed you will become 10 times more relaxed than you already were.

So just bringing your thoughts now to the feelings in your toes and your feet.

The muscles and the fibers in your toes and your feet becoming deeply deeply relaxed.

And perhaps you can even picture in your mind what those relaxed muscles look like or those tiny muscles and tissues as they relax.

They become loosely and deeply relaxed allowing yourself to get that feeling that one might get when you've been walking for a long time and your shoes start to really feel sore and you can just take your shoes off and then feel that sense of release.

All the tension in your feet and toes just let go of that and allow the relaxation to spread.

And begin to imagine now all the comfort and the relaxation that's building is going now to spread through the whole of your body relaxing all of your muscles from your head to your toe and your toes to your head all the way up and all the way down.

And breathe in relaxation and just think about it like a river of warmth upward moving from your toes up through your ankles and then through your calves and letting go of all the tension in your calves.

Tension just draining away just dropping down into the surface below just letting go allowing them to be deeply and comfortably relaxed.

And that comfort is continuing it's flowing upwards into your knees behind your knees through your knees and into your thighs.

Letting go of all the tension there in your thighs as you deeply deeply become relaxed.

Notice the sense of gentle heaviness in your legs as they just sink down limply and comfortably and relaxed.

Tension just dropping down away from you just dropping down into the floor or the surface beneath you.

And that comfort it flows upwards now and spreads at its own pace.

Into the middle of your body flowing like a river into your pelvis and abdomen stomach through your hips and into your lower back letting that soothing deep comfort spread.

Moment by moment up through your body from muscle group to muscle group.

The whole of your body becoming deeply relaxed.

Tension just draining down draining away.

And now that relaxation gradually progresses it flows upwards like a river of warmth into your back between your shoulder blades and into your shoulders deeply deeply relaxed.

Every muscle along your spine is relaxing.

That's it.

Every muscle continues to relax along your spine.

And just allowing all the tension to loosen and to let go and flow away as if somehow just the act of breathing is increasing your comfort and you become more and more relaxed.

And that comfort that relaxation is flowing flowing into your neck and throat.

That's right all of the fibers and muscles in your neck and throat welcoming that comfort that relaxation it's sinking deeply into your neck as it gradually flows up through your neck into your scalp all across your scalp.

Your head being bathed through waves of comfort and relaxation.

And that comfort now flowing into your head and your forehead and gentle waves across your face into your eyes eyelids and cheeks your mouth and your tongue.

Your tongue being a muscle and that absorbs the comfort and your jaw and all the tension in the face just being released now.

So your mouth your jaw around your eyes and your face all those tissues and muscles loosen.

They loosen as the tension drains away down like a mask being peeled off your face or the mask just dropping away and just allowing the muscles of the face to relax.

And that comfort now flowing back down your neck and into your shoulders the right shoulder and the left shoulder moving across your shoulders down into your arms like a waterfall the water draining down through the arms into your hands into your fingers and your fingertips all the tension and the tightness all the stress and the strain just beginning to drain down through your arms down into your fingertips and perhaps even a tingling there.

And you have now become so deeply relaxed that your mind has become sensitive and receptive to what i say so that everything that i say will cause a deep and lasting impression and nothing will eradicate it and these suggestions and instructions will always be for your benefit.

Every feeling that i tell you of you will experience you will experience exactly as i tell you.

Every day your nerves will become stronger and steadier.

Your mind calmer and clearer.

More composed,

More placid,

More tranquil.

You will become much less easily worried,

Much less easily agitated,

Much less easily fearful and apprehensive,

Much less easily upset.

And you will be able to think more clearly,

To focus more easily,

Concentrate more easily.

And every day you will become emotionally much calmer,

Less tense both mentally and physically.

And every day now you will feel a greater feeling of personal safety than you have felt for a long long time.

So i'd like you to imagine now that you're outside a very tall wall with a large wooden door and there's a handle on the door and as you turn the handle it opens easily.

And you can walk into the most beautiful garden that you've ever seen.

This is a very special place and it would be okay to take your shoes off and walk across the grass.

See the flowers,

The wonderful colors.

Smell the aroma of the flowers.

Notice the colors of the trees,

Perhaps browns and greens.

Notice the leaves fluttering in the gentle breeze.

And perhaps other noises,

Maybe birds.

Maybe the sound of the wind or traffic,

I don't know.

But find a place for you to lie down and rest your head back and look up at that clear blue sky where the sun is shining.

Gently and all is well.

And when you do look up you see in the sky one white fluffy cloud.

This is your cloud,

Your very special cloud.

And so as you begin to look at it and observe it peacefully you'll notice it begins to descend from the sky.

Slowly now it's gently floating down towards you until eventually you are enveloped by this wonderful soft cloud.

It gently massages your body just soothing and healing with a very gentle energy,

A beautiful energy.

And you can feel that soothing energy just massaging the whole of your body.

You can feel the energy of the cloud.

So soft,

So gentle and it provides comfort.

And so you can feel the cloud like a blanket wrapping around you.

It's like a protective shield around your body protecting you from outside pressure.

And so just take a deep breath.

And as you breathe in and out really feeling the breath,

Taking the breath in deeply and breathing out with an extended exhale.

You are relaxing deeper and deeper.

And just remember that should any unwanted pressure come to you remember that you are surrounded by this protection from the cloud.

Almost like a shield that will protect you from pressure.

This shield will protect you always.

Pressure will come but it will just bounce off and away.

And no matter where it comes from or who sends it,

It just bounces off and away.

The pressure and the stress bounce off and away.

And you are protected from tension and anxiety.

From now on you go through your days feeling better.

You feel the stress bounce off and away.

In fact the more stress outside the calmer you feel inside.

You feel calmer.

You're a calm person and you are shielded from stress from now on.

And you act in ways that allow you to feel good.

You now have new calm responses to old situations.

And your new responses will make you feel calm and free and strong.

Because you have new calm responses you feel good about yourself.

So you are calm,

Strong and free from stress.

Calm,

Contented and free from stress.

So just check in with yourself and know that you are in control of your choices.

You have the choice to be stressed,

Nervous or easily upset.

You also have the choice to be calm,

Relaxed and at ease with your environment.

And so you now choose to experience life in a calm and relaxed way.

Flowing easily with life's ups and downs.

And of course at work or at home pressures may mount but you remain calm.

You breathe deeply and easily.

And you find time to relax.

And so now just let this new choice for peace and calm flow through you.

Flowing through every cell of your body.

And so as you relax there notice how good you feel.

You can feel an inner quietness that wasn't there before.

An inner peace.

An inner tranquility and it feels good.

All those tensions.

All those anxieties just lifted from you.

And all you are left with is the peace,

The quietness and the tranquility.

And it feels good.

So good.

And know that this peace and quietness that you feel now,

That you are experiencing now is going to remain with you and grow stronger and stronger.

And this is something you are going to feel very aware of.

You feel the peace now and you feel it getting stronger and stronger as each day goes by.

The strength of that peace is going to give you the strength to cope with anything that happens.

You will be able to deal with it well.

Because that peace that you feel now is going to remain with you and grow stronger and stronger as each day passes.

And so you can either continue this very relaxed state and sleep well uninterrupted until the morning when you are due to wake or until a time when you are due to wake.

Or you can choose to awake now and come back to full awareness.

But know whatever you choose these good feelings you will take with you.

And you will take these good feelings into your day or night.

And so just continue now to enjoy these wonderful sensations and this special time for you.

As you decide whether to continue into a very pleasant deep sleep or to awake,

The choice is yours.

I'm Hilary Hart.

Namaste.