Hello dear ones and welcome to today's meditation for people with ADHD.
As someone with ADHD I know how difficult it can be to quiet our minds and our bodies with so much energy running around in both.
So I've created this meditation to help those with ADHD like myself.
So just take a moment to settle in.
If you are sitting find a comfortable position with your feet flat on the ground if that is comfortable for you and your hands resting gently in your lap or wherever they feel best for you.
If you are lying down make sure your body is fully supported.
There's no rush just allowing yourself to arrive here now.
You might feel a lot of energy moving through you or a busy mind jumping from one thought to another and that's okay.
It's all okay.
Today we're going to give ourselves permission to simply be without needing or trying to force anything.
Just to be present with what is.
To taking a deep breath in and exhaling gently and again taking a deep breath in and exhaling gently.
Allowing yourself to soften into this moment.
Now bringing your attention to your body notice the feeling of your feet against the floor or your seat on the surface you're sat on or your back if you are laying down on a bed.
Take a moment to just sense the weight of your body wherever it is supported.
Without judgment just notice how your body feels.
Are there areas of tension or discomfort?
Do you feel any restlessness?
Whatever you notice in your body just notice it.
You don't need to change anything.
If you notice your mind wandering that's okay.
Gently bringing your attention back to your body and notice how it feels.
Take a deep breath in and as you breathe out imagine releasing any tension in your body.
Let it melt away with each exhale.
Let's bring our attention to our breath now.
And we'll take a few deep slow breaths together.
Breathing in through your nose and out through your mouth.
In through your nose and out through your mouth.
Continue breathing like this allowing each inhale to fill your belly and each exhale to release any tension.
In through your nose and out through your mouth.
With each exhale feel yourself grounding into the surface more deeply.
Breathing in expanding your belly and breathing out letting go of all tension.
If it helps you can imagine your breath as a wave gently coming in and flowing out.
Now I'd like you to imagine a space where you feel calm and at peace.
This could be a beach,
A forest or even a quiet room in your home.
Whatever place helps you feel relaxed.
As you picture this space notice the details.
What do you see?
What do you hear?
Can you feel anything on your skin?
Or taste anything in your mouth?
If thoughts arise and you get distracted just acknowledge them and gently return your focus to this peaceful place.
Imagine that with each breath you take you are becoming more immersed in this calming environment.
Now picture yourself sitting or lying comfortably in this space and notice how peaceful your body feels here.
There's no need to rush here.
No need to do anything.
If your mind has wandered it's okay.
Now let's give ourselves permission to release any thoughts,
Tasks or responsibilities.
Imagine each one as a small balloon.
See yourself gently letting go of each one.
Watching it float away into the sky.
You don't need to hold on to them right now.
You are free to be here simply breathing and existing.
If your mind begins to grab on to the balloons again it's okay.
Just notice it and return your focus to the stillness of your breath.
This is a moment just for you.
A time to reset and recharge.
Continuing to take deep breaths into the belly.
Inhale and exhale.
Slowly start to wiggle your fingers and your toes.
Bringing yourself back into the room that you are in.
Noticing the sounds,
The light.
Maybe stretching if that feels good for you.
Remembering that you can come back to this moment of peace anytime you need.
Your breath is always here.
Taking one final deep breath.
Inhale deeply through your nose.
And exhale slowly through your mouth.
Gently carry this sense of calm with you as best you can throughout your day.
Remember there is no right or wrong way to meditate.
Every time that you remember to come back to your breath,
You are doing exactly what you need to do.
If your mind wandered or you found it hard to focus,
That's okay.
Be gentle with yourself.
Take a moment to appreciate yourself for being here.
For taking these moments for you today.
Try to do this meditation as often as you can.
If you can try to do it every day for 30 days.
That would be great.
But no pressure.
Every little moment that you take for yourself,
Whether daily or weekly,
Is enough.
You are enough.
Have a beautiful,
Beautiful day,
Dear ones.
