Hello my fellow ADHDers,
And welcome to tonight's meditation,
A slow,
Sleepy meditation for the brilliant ADHD mind.
So just settling into your bed,
Or wherever you've chosen to rest tonight.
There is nowhere else you need to be.
Nothing left to solve.
Anything you've forgotten does not need your attention right now.
If your body wants to shift,
Let it.
If your legs want to move,
Or your hands want to fidget,
That's okay.
All of you is welcome here.
You are allowed to arrive here exactly as you are.
If it feels comfortable for you,
You can gently close your eyes now.
Taking a few slow breaths,
In and out.
Adjust breathing,
In and out.
Now imagine this scene.
It is late evening,
Just after sunset.
That soft,
In-between time,
Where the world begins to quiet.
You are lying in a wide,
Open field.
The air is warm.
And above you,
The sky stretches endlessly.
And one by one,
Tiny lights begin to appear.
Fireflies.
They flicker softly.
Appearing.
Disappearing.
Never staying around for too long.
Imagine that each firefly is a thought.
A memory.
A reminder.
A random idea that arrives out of nowhere.
And instead of chasing them.
Instead of trying to catch or organize them.
You just watch them.
A thought flickers in.
And you see it glow.
And then it fades on its own.
Another appears.
Bright for a moment.
And then,
Gone.
There is nothing you need to do with M.
No lists to make.
No problems to solve.
No need to follow where they lead.
Just watching.
As they come and go.
If your mind suddenly feels busy.
Full of dancing fireflies.
That's okay.
The sky has space for all of them.
Don't need to clear the sky.
You don't need to quiet the fireflies.
Just lie beneath them.
And let them dance.
Now gently.
Bring a piece of your attention down into your body.
Doesn't have to be all of it.
Maybe just a particular part.
Maybe notice where your body is touching the bed.
Your head.
Shoulders,
Arms.
Feel how the surface beneath you is holding your weight.
You don't have to hold yourself up anymore.
You can let the bed hold you.
Let your shoulders soften.
Allow your jaw to loosen.
Maybe your eyes are becoming heavy.
Taking another slow breath in.
And as you breathe out.
Imagine your body becoming a little heavier.
Sinking deeper and deeper.
And if your mind wanders.
That is completely okay.
That is what minds do.
When you notice you've drifted.
Gently,
Without judgement.
Come back to the feeling of lying here.
Or back to the fireflies.
There is no losing focus here.
Each return is part of the drifting.
Taking another slow breath in.
There is nothing left to do.
Nowhere else you need to go.
Everything can wait.
You don't even need to follow my voice anymore.
You can drift in and out.
Listen or not listen.
Stay with the breath.
Or let your mind wander.
Or simply fall into sleep.
The fireflies are growing dimmer.
And the night grows quieter.
You can just drift.
Just drift.
Sleep well,
My loves.
