25 Minute Yoga Nidra For ADHD Support

ADHD Pills can help, I know that Yoga Nidra will help. It will regulate your being so that you can be the best version of yourself without stimulants. Struggling with focus? Look no further. Let's improve it together right now in 25 minutes.

Abundant love and blessings - Marcel

Transcript

Namaste.

If you like to focus better,

More organized,

Then this is the yoga nidra for you.

My name is Marcel Groux,

You're invited to remove all distractions,

To stay until the end.

However,

You have the control and choice to stop at any point.

Please lie down in a quiet space,

Arms by your sides,

Arms up and eyes closed.

Toes are facing away from each other.

You can lift your head up,

Tuck the chin a bit in and lay your head down again.

It all starts with the next breath,

Inhale for 5 seconds,

Exhale for 6,

With this breath now we are in this together.

Now what we set out to do here is creating a calm and orderly mind and body,

So that you can manifest a structure,

Order within your life,

Within your exterior living situation as well.

So,

Let's focus on the interior,

On ourselves here.

That is our intention here.

We are developing this focus,

So then you can take it to the exterior and change the world,

Change your environment,

Change step by step,

Without getting overwhelmed in the process.

You're doing fine.

Maybe you already feel,

Oh this is work,

And you are right,

This is work.

Still here,

We relax.

Here,

We deepen the connection with our body,

We let calmness guide us to a state where we can clean up mental clutter,

Things that are no longer serving us,

Letting them go,

Finding new structures that are supporting us.

That is the intention for this yoga nidra.

Let's start all together right now with a body scan.

Also forget about this intention again right now and just come to the body scan.

Connect to both of your hands,

To both of your thumbs.

Focus with awareness to your big thumbs.

Maybe you feel a certain kind of vibration there.

That's completely fine,

Or a tingly sensation.

Just you mustn't search for it.

Just observe and see what comes up and connect to your index finger,

Your middle fingers,

Your ring fingers,

Your little fingers,

To the palm,

To the top of the hand,

To the wrist,

To your whole hands.

Just surrender,

Even if you miss a word,

That doesn't matter.

Just surrender to whatever comes up for you,

Whatever kind of feeling or sensation.

You're completely doing the right thing here right now for yourself.

Let's travel up your lower arm.

Focus on the elbow,

Focus on the upper arm,

On the shoulder and focus on both of your arms.

Great.

From there,

Let's connect down to our hips.

The butt cheeks and connect to the big thigh muscles,

Knees,

Lower legs,

The shinbone,

The ankle,

The heels,

The soles,

The top of the feet,

The big toes,

The second toes,

Third toes,

Fourth and the pinky toes.

Having your legs in focus,

From there let's come up,

Back to the hips and connect to your perineum,

Between the anus and the genitals.

Observing it,

Resting there,

Relaxing more and more and connecting slowly to the start of the vertebra and slowly to the start of your spine and slowly travel up vertebra by vertebra until we arrive at the belly button level.

From there,

Inhale and feel how your belly button is moving.

The right side is moving,

The left and the back.

And travel up further until we arrive at the start of the ribcage.

And from there,

Again,

Inhale and let's stay there for a moment,

A little bit longer,

Feeling the energy there at the sternum and around your ribcage.

One more inhale and let go.

Every time you exhale,

You're invited to hum here to activate the vagus nerve.

So again,

Let's inhale again together and as you're exhaling hum,

Like saying,

Something tastes good.

If practiced,

You can shift this humming deeper down in your body or further up to your mouth.

Let's travel up further,

Vertebra by vertebra until we arrive at the heart level.

And again,

Inhale and hum,

Sending the vibration,

If you can,

To the heart.

Just try your best.

Again,

Inhale.

You're doing completely fine.

And then travel up further on the spine,

Vertebra by vertebra,

Until we reach the neck and the throat.

And again there,

Inhale again.

And this time,

Send the vibration to the throat as you're exhaling.

Really feel the vibration there.

You're doing amazing.

Great.

And then let's come up further to the chin and the jaw.

To the lower lip and the upper lip.

To inside the mouth,

To the floor of the mouth and the roof of the mouth.

Leaving your tongue rest at the roof of the mouth.

Closing your lips again softly,

Leaving only a slit open.

Then connecting to your nose,

To the right nostril and the left nostril.

Connecting to your eyes,

To the right eye and the left eye.

Connecting to the ears,

To the right ear and the left ear.

Connecting to in between the eyebrows,

To the third eye.

Connecting to the forehead.

Connecting to the back of your head.

Now again,

Inhale and send the vibration further up to your head.

Mmmmm.

God.

Come up further to the crown of your head.

To the very top of your head.

And release all the tension.

With your legs,

Your arms,

Your shoulders,

Your neck,

Your head.

Also feel the skin of your face.

And just let gravity take over.

Let the skin of the face be carried by the gravity of the earth.

The skin of your arms.

Let gravity take over.

Let gravity hold you.

The skin of your legs.

Let gravity take over.

Let gravity hold you.

And again,

The skin of your entire core.

From the perineum up to your shoulders,

To your throat.

Let gravity hold the skin of your belly,

Of your chest,

Of your neck,

Of your perineum.

Everything.

All the skin of your body be held by the gravity of the earth.

Mmmmm.

Great.

Inhale again here.

And hum.

Mmmmm.

Try to be relaxed here.

Enjoy the stillness right now that you have created.

At any point in time,

If you fall to sleep,

That's completely fine.

Just come back to my voice whenever you feel that you fell asleep.

Come back to my voice again.

Let's go deeper.

To relax every part of your body.

Let it be just how you are.

Try to see whatever is important for you.

Try to feel into your body.

And rest.

Detect areas where the body part is not completely relaxed.

And try to relax this body part even more.

By inviting it.

Not by moving,

But by inviting it softly.

Recognizing it.

By doing this again and again,

You will start to feel changes in your body.

Start to be more open.

Start to be more flexible.

Start to be more attentive towards your reactions and your actions.

And your self-care.

And so much more.

Just waiting for you to be discovered.

So relax into it.

Relax into the knowledge of your body.

The knowledge that surrounds us.

Let it guide you.

Softly.

Let it show you that there is no rush needed.

Let it allow you to rest and rejuvenate.

So you can be at your best again.

With every inhale,

Feel light like a feather.

With every exhale,

Feel heavy like a stone carried by gravity on the earth,

Connected to earth.

Inhale,

Feel light like a feather.

And exhale,

Feel heavy like a stone.

Inhale,

Light like a feather.

Exhale,

Feel heavy like a stone.

With this practice,

You will be able to focus better.

However,

This is not enough.

Do not rest into this practice by just doing this practice again and again,

And struggling with everything that is going on in your life.

Rather,

It's a start that shall be a catalyst to create this focus in your life.

And this focus is manifesting within your life.

So if your distractions are left and right in your environment,

Then you need to put in the work to slowly,

Step by step,

In a nurturing way,

Remove the distractions,

The negativity,

The things that are just noise and are not supporting you and your best version of yourself.

Remove these things from your life,

So you can live freely in the way that you want to live.

So you can have the things in your life that you truly desire,

And not desire for the sake of desire,

But truly have what is important for you.

And having gratitude for these things.

Gratitude for all the things that you are having,

So you can let go of the things that are not important for you.

So this practice is a starting point.

Knowing in front of you for your discipline and your courage to start.

Take a moment to feel into your heart.

Feel gratitude and love.

Then slowly send it out to somebody.

Feel this gratitude and love.

Feel it in your words and slowly send it out to somebody.

Send it out into the world.

You're hereby invited to leave a message for me,

Because what you send out will come back to you.

And slowly start to move your fingers.

Start to move your toes.

Start to move your wrists,

Your ankles,

Your elbows,

Your shoulders,

Your knees,

Your hips,

Your entire body in any kind of way you like to move your body right now.

Give yourself some self-love.

You did amazing.

Great job.

Coming back to your body.

Thank you for your focus today.