Welcome to this guided meditation created by someone with ADHD for people with ADHD.
Feeling sensitive to other people's opinions of you or your actions is something many of us experience.
This meditation is designed to help you dial down this sensitivity so you can move through your days feeling less impacted by others and more self-confident.
Try it every day for 7 or 21 days and notice a reduction in RSD.
So getting comfy and closing down your eyes and enjoying three deep breaths and feeling into the parts of your body that come in contact with the surface that supports you.
And with each exhale seeing if you can let go a little more into this sense of support.
No right or wrong,
Trust yourself here.
Now in your mind's eye,
Imagining that you are sitting by a river somewhere in nature.
This place could be real,
Somewhere you've been before or it could be imagined.
Maybe the image is clear,
Maybe it feels more gentle.
Perhaps you're sitting on a lovely smooth rock or on a sandy riverbank.
You can hear the water as it trickles past you,
The sun is warm on your face.
And as you sit here by the flowing river,
You take off your shoes and dip your feet in the cool water.
As the river runs over your feet,
Your body relaxes.
Almost as if the river is taking with it all of the physical tension that's built up over today.
The space above your eyes softens.
Your shoulders relax a little down your back.
Tension from your belly and your legs moves to your feet and into the river.
You imagine that all the heaviness that comes from worrying about what others think of you,
Your actions and life choices is floating down the river like a fallen leaf from a nearby tree.
Long smooth inhale.
Long smooth exhale.
Tension trickling from your body into your feet and exiting into the river.
Awareness moving now towards your head.
And just taking a moment to feel into any heaviness here.
Perhaps across your eyes or the place where the top of your neck meets your skull.
Maybe the heaviness comes from repetitive thoughts,
The replaying of conversations,
The self-criticism,
The worrying that people don't like you.
And imagining now that you are carefully scooping up your brain,
Holding it gently in your two hands and placing it in the cool river.
Holding your brain with such tenderness,
Allowing the clean river water to cleanse your brain.
Prefrontal cortex,
Limbic system,
Midbrain,
The thousands of neurons and synapses cooling down,
Relaxing.
As the water washes over your brain,
All those ruminations,
The worrying and concern about what others think of you are being washed away.
It's as if the old neural pathways of rejection sensitivity are being soothed,
Dialed down.
What's left a more balanced,
Confident and self-assured brain.
Long,
Smooth inhale.
Long,
Smooth exhale.
Placing your brain back in your skull,
Feeling more soothed and spacious.
Eyes soft,
Back of skull more relaxed.
Focusing now on your heart.
Sensing into any heaviness or murkiness that may be present in your heart today.
Perhaps feelings of rejection,
Self-doubt or overwhelm.
Maybe there's some hurt about how someone has reacted to you recently.
A fear that people don't approve or like you.
And again,
Scooping your precious heart and allowing it to bathe in the healing waters of the river.
As you hold your heart tenderly in the cleansing water,
Any heavy or stale emotions from today are being washed away.
Any emotions around not being good enough or not being liked are dissolving in the cool water.
And in your own time,
Returning your heart to your body.
Allowing it to settle back in.
Feeling more grounded and self-assured.
Trusting that here in this moment,
You are enough.
You are exactly where you are meant to be.
And for a few moments,
You sit by the river's edge.
Feet cool and relaxed.
Mind spacious.
Heart light and open.
Rejection sensitivity cooled by the flowing river.
Taking a nice big stretch.
Opening your eyes.
Save this meditation and come back to it whenever you feel sensitive or hyper aware of other people and their perceptions of you.
