Hello,
I'm Sam,
And this is a slightly longer meditation for hyperactivity and ADHD.
Listening to this,
No doubt you have heard that meditation is good for you,
And helps your mind in a million different ways.
And that's true.
Sometimes,
However,
You might be experiencing a hyperactive mind,
Which can take you away from the solace of meditation.
Maybe you have ADHD,
Maybe you're ramped up on caffeine,
Maybe it's just been a stressful day.
Either way,
Your mind is moving a million miles a minute,
And it's hard to slow down.
Whatever the case,
Just listen to my voice,
Breathe deeply,
And try to keep the best rhythm that you can.
We're going to take continued big breaths.
I will be in and out with a count,
Along with various instructions.
Do your best to focus on all of the aspects of your breathing and your body.
Ideally this will take you out of your frontal lobe,
And more into the present.
Alright,
Let's take our first big breath.
In,
Two,
Three,
Four,
And out.
Two,
Three,
Four,
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
Now keep going.
Two,
Three,
Four,
And out.
Two,
Three,
Four.
Still breathing in time,
I want you to interlock your fingers together,
Palms facing downward towards your chest.
And I want you to place your hands above your heart.
And in,
Two,
Three,
Four,
And out.
Two,
Three,
Four,
Feel your heartbeat.
Two,
Three,
Four,
And out.
Two,
Three,
Four.
Now I want you to pulse your fingers in time with the four count.
And in,
Two,
Three,
Four,
And out.
Two,
Three,
Four.
I want you to add your feet as well,
Like you're softly kicking a kick drum.
And out,
Two,
Three,
Four,
And in.
Two,
Three,
Four,
And out.
Two,
Three,
Four,
Alternate your feet.
Two,
Three,
Four,
And out.
Two,
Three,
Four.
You can add your feet in any rhythm you want.
Replace your hands with a finger tapping,
Whatever works for you.
Just keep the rhythm of the four count.
And in,
Two,
Three,
Four,
And out.
Two,
Three,
Four.
And in,
Two,
Three,
Four,
And out.
Two,
Three,
Four.
Keep going.
You're doing great.
Now try and pay attention to the air coming into your nose.
Feel the inside of your nose.
Feel the way your eyebrows slightly relax as you breathe out.
Feel the cartilage in your ribs expand and contract.
Keep going for a little while longer.
All right,
Now it's time to add some basic thought exercises.
Maintain your rhythm with your body.
If you lose pace or forget to do something,
That's perfectly okay.
It actually means it's working.
When you're comfortable with this,
Remember what you ate for breakfast this morning or the first cup of coffee.
Try to picture it,
Smell it,
Taste it again.
If you skip breakfast,
Think of the last meal you ate.
And don't forget to keep your rhythm.
Now I want you to think of how you came to be in the place that you're in,
Whether it is home,
Work,
Or somewhere in public.
What do you like about the place you're in?
What do you remember seeing on your way there?
What parts can you remember vividly?
And in,
Two,
Three,
Four,
And out,
Two,
Three,
Four.
Next thing,
Think of five things that you are grateful for in this present moment.
Grainstorm all of them,
Then arrange them in order of what you are most grateful for.
In,
Two,
Three,
Four,
And out,
Two,
Three,
Four.
Now hold off on all movement and breathe as you normally would.
I call this coasting.
Feel the emptiness of your mind.
You are ready to relax.
Enjoy your meditation or just the rest of your day.
See you next week.
