Welcome to this guided meditation created by someone with ADHD for people with ADHD.
It's designed to help you dial down levels of hyperactivity and inattention so that you can feel more grounded and steady.
Use this guided meditation every day for 7 or 21 days and see how you feel.
So closing down your eyes and getting comfy.
No right or wrong here.
And taking one deep breath.
Now together,
Let's breathe in a way that helps to relax the limbic regions of the brain that are responsible for hyperactivity,
Inattention and poor decision making.
You can do this by first focusing on your left nostril.
And as you breathe in,
Imagining that your breath is travelling up your left nostril and arriving at the space between your eyebrows.
And as you breathe out,
Imagining that the air is moving back down your right nostril.
We will continue to breathe in this way for a few rounds together.
Inhaling left nostril,
Breath arriving at the space between your two eyebrows.
Exhaling out your right nostril.
Inhaling left nostril,
Breath pulling at the space between your eyebrows.
Exhaling out your right nostril.
Inhaling left.
Exhaling right.
Inhaling left.
Exhaling right.
You might like to visualise an upside down V as you continue to breathe in this way on your own now.
If you lose your focus,
That's okay.
Just returning once more to your in-breath through your left nostril.
Trusting that with each round of breath,
You're softening the limbic regions of your brain that are responsible for hyperactivity,
Inattention and poor decision making.
With each intentional breath,
Dialing down.
Dialing down the hyperactivity and the inattention.
Cultivating focus and presence.
Amazing.
Now let's expand this practice,
Making the upside down V shape even bigger.
And if you like,
Imagining the shape of a mountain.
As you breathe in,
Imagining that the breath is moving from the sole of your left foot to the top of your right foot.
As you breathe in,
Imagining that the breath is moving from the sole of your left foot up your left leg,
Chest,
Left nostril and arriving at that same space between your eyebrows.
And as you breathe out,
Directing breath through your right nostril,
Down your right chest,
Leg,
Right foot.
Breathing in,
Breath traveling up the left side of your body,
Pulling between your eyebrows.
Breathing out,
Breath moving down your right side.
Allowing this shape of breath to feel like a mountain.
Continuing to breathe in this way on your own now.
With each breath,
Awakening the qualities of a mountain within you.
Grounded,
Steady,
Wise.
If your mind has wandered,
If you've become restless or bored,
That's okay.
If you've become restless or bored,
That's okay.
Coming back once more to the inhale from the left foot,
All the way up to the space between your eyebrows.
The exhale down the right hand side of your body.
One more breath like this.
Allowing your breath to find its own rhythm now.
And opening to the possibility that here in this moment,
You are grounded.
You are steady.
You are wise.
Offering your body a nice big stretch.
Opening your eyes when you're ready.
May you take this grounded,
Steady and wise energy with you today.
