Welcome to this guided meditation created by someone with ADHD,
For people with ADHD.
My name is Fleur Chambers and I know how important it is to be able to switch gears at the end of the day,
To move from doing to being,
So we don't lie in bed with an overactive mind or restless body staring at the ceiling.
So why not use this guided meditation every night for a week or two and see how you feel.
I'm guessing it will help you relax in bed and feel less wired as your head hits the pillow.
So getting comfy,
Padding under head behind the knees,
Feet falling outwards just a little,
A blanket or doona over you,
Its weight offering an immediate sense of comfort and ease,
Allowing your eyes to gently close if they aren't already,
And beginning simply by allowing your attention to land on your breath.
Noticing that your breath is actually a four part cycle,
There's the inhale,
The pause at the top of the inhale,
There's the exhale and the pause at the bottom of the exhale.
And for the next few rounds of breath,
Can you just be curious about each of the four parts of the breath cycle.
And if your mind wanders,
That's okay,
Just coming back to this four part cycle of breath.
And now directing your attention to the rise and fall of your chest as you inhale and exhale.
And can you guide your breath deep into your belly too,
Observing the rise and fall of your abdomen,
Sensing how the front of your body rises and falls with each breath,
Whilst your back body feels still and supported by the bed,
The couch or the floor beneath you.
Sensing into the space in front of you,
How your physical body moves into and away from this space with each breath,
Becoming aware of the spaces underneath you at the back of your neck,
The curve of your spine,
Behind your knees.
Spaces resting on the space at the left-hand side of your body,
The space at the right-hand side of your body.
And now becoming aware of your whole body breathing,
Whole body expanding on the inhale,
Front,
Back,
Side body.
Noticing also how your whole body contracts on the exhale,
Breath arriving at every cell in your body.
Inhaling into the edges of your skin,
Inhaling to your fingers and toes.
Exhaling into your environment.
Inhaling to the edges of your skin,
To the tips of your fingers and toes.
Exhaling into your environment.
Now tracing your awareness around the outside of your body,
From the crown of your head to the tips of your toes.
Slowly sensing into your body as a dense mass,
Heavy on the bed or surface beneath you.
And seeing if with each exhale,
You can rest a little heavier on the surface beneath you.
Back body surrenders into the stability of your back body.
Back body receives gravity like an evening gift,
Helping you fall deeper into this sense of being held,
Of being safe.
Relaxed.
Ready for sleep.
