ADHD Body Scan Meditation

Hello dear ones,

Today's offering is a specially curated body scan meditation for those of us with ADHD/ADD. This body scan is shorter than usual practices with more emphasis on guiding you through it, as our ADHD minds can so easily get distracted and overwhelmed in longer periods of silence. It is also accompanied by soft gentle music to aid in relaxation. Let me know how you got on in the comments and if this was helpful for you.

I hope this will be a deeply nourishing practice, which will leave you feeling present, grounded, embodied, and more relaxed. Give yourself some time to relax and be with your breath and your body today.

Have a beautiful day.

Music generously provided by Leigh Robinson of Natures Eye.

Transcript

Hello dear ones and welcome to today's meditation. A body scan meditation for those with ADHD. As someone with ADHD I know how hard it is for us to settle our minds and bringing ourselves into our bodies is a great way for us to calm our racing thoughts. So I've created this body scan meditation specifically for us ADHDers. So welcome. If your mind starts to wander and it's so okay if it does just gently without judgment guide your focus back to your body focusing on what you feel in the present moment. So beginning by finding a comfortable position either sitting or lying down whichever feels best for you. If you are sitting feeling the floor beneath your feet or if you have your legs crossed folded in the chair and feeling the chair underneath you and if you are lying down feel the surface that is supporting your back. Now taking a deep breath in and out. Let yourself begin to arrive here in this moment. Now bring your attention to your feet. Feel the points where your feet are touching the floor or the surface beneath you. Notice any sensations. Do your feet feel warm or cold? Can you feel any tension or tightness? Just notice what you find without judgment and if your mind begins to wander that's okay just bring your focus back to your feet. Maybe wiggle your toes a little if you need to. And now bring your awareness to your ankles. Notice the sensations in the area around your ankles. Do they feel tight or relaxed? And let's move up to your calves now. Is there any tension here? Or maybe a sense of heaviness? Or perhaps your legs feel light? Just notice what you find. If your mind wonders it's okay. Just bring your awareness back to your body. Now moving your awareness up to your knees. Noticing how they feel. Are they bent or are they straight? Is there any pressure or discomfort? Just breathing and observing. Now moving your attention up to your thighs. Are they relaxed or do you feel tightness here? Maybe even shift your position slightly if you need to. If it helps to release any tension. Taking a deep breath in. Let's continue now to bring awareness to the hips. Can you feel the weight of your body resting on the ground or chair? Do you notice any tension in your hips and pelvis? Maybe in your lower back or around the sides of your body? Take a moment to breathe into any tightness that you find. Allowing any tension to melt away with your exhale. If your mind wonders or you feel distracted or fidgety just gently guide your attention back to your hips. If your mind wonders it's okay. Just breathe. No need to force anything. Now slowly bring your awareness to your abdomen. Notice how your stomach feels. Is it warm? Cold? Is it tight or soft? Can you feel your breath moving in and out as your belly rises and falls? Breathe deeply into your stomach. Let your breath be full and steady. And allow any stress or tension to flow out with each exhale. If your mind starts to get busy or distracted just simply notice and return to the gentle rise and fall of your breath in your belly. Now bring your awareness to your chest. Can you feel your heart beating? Is your chest tight or relaxed? As you breathe in see if you can let your chest soften and expand. And with each exhale allowing any tension to release. Again if your thoughts wander that's okay. Just bring your awareness back to your chest. Now bringing your attention to your shoulders. Are your shoulders relaxed? Or do they feel like they're being pulled up towards your ears? Notice if their heaviness and tightness. Take a deep breath in. And as you exhale see if you can release any tightness in your shoulders. Allowing them to soften and relax. Slowly move your attention now down your arms. Noticing any sensations that you find in your upper arms, Elbows or forearms. Are they warm or cold? Light or heavy? Just notice what you find here. Take another deep breath in and out. Now gently bring your attention to your neck. What do you feel here? Is there any discomfort? Or is your neck nice and relaxed? Slowly move your focus up to your head. Notice the sensations on your scalp, On your face and around your eyes. Do you notice any areas of tension in your jaw or your forehead? If so let your breath flow into your head. Softening your forehead, Your jaw, Your eyes and your whole face. Allow yourself to feel relaxed. If your mind has wandered it's okay. Just gently guide your attention back to the feeling of relaxation in your head and neck. Take a deep breath in and exhale completely. Let your whole body relax into the surface beneath you. Notice now how your body feels after spending this time scanning through it. You may notice you feel more relaxed or perhaps more aware of the tension in your body. When you are ready, Gently start to move your fingers and your toes. Taking a few more deep breaths now. Slowly bringing yourself back into the room. Noticing what's around you. Thank you dear ones for taking this time for yourself today. It doesn't matter how much your mind wandered or how fidgety you were in your body and how much you might have had to move around. Celebrate yourself for giving yourself these moments for yourself. Return to this practice anytime your mind feels particularly overwhelmed with thoughts. Returning to the body. Take care dear ones and have a beautiful rest of your day.

Reviews

Worked well when I woke up early, but it was the weekend and I didn't want ro get out bed yet!

I have to listen again, I fell asleep! Love all that you offer, Sally. Your telling of Heidi was how I met you, and I’ve been listening ever since! 🌀💙🙏

Brain was a little squirrelly but I was able to keep coming back— and the music had the perfect breathing tempo! Will bookmark, thank you so much, Sally!🙏🏼❤️