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 slow down your incredible and often overactive mind.
Use this guided meditation every day for a week or two and see how you feel.
I'm guessing less scattered and overwhelmed.
So closing down your eyes and getting comfy.
Whatever position feels good for you today.
And just taking one nice deep breath as a way of arriving here.
Awesome.
And now together let's focus on our breath as a four-part cycle.
There's the in-breath,
The pause at the top,
The out-breath and the pause at the bottom.
Over the next few rounds of breath just seeing if you can notice each part.
So inhaling,
Pausing,
Exhaling,
Pausing.
If your mind wanders that's okay.
Coming back to this four-part breath cycle and your ability to be curious about each aspect.
And now allowing your attention to land on the pauses,
The spaces between the inhale and the exhale.
How does it feel to rest for a moment with lungs full of oxygen?
How does it feel to relax there?
How does it feel to pause after the exhale totally empty for a moment?
Can you relax into the emptiness?
And now let's invite this sense of spaciousness to trickle down into your body.
Beginning by noticing the space within your ear as you listen to my voice.
The space behind your earlobes.
The space behind your earlobes.
Can you notice the space between your eyelashes and your cheeks?
The space between your tongue and the roof of your mouth.
Noticing the space at the front of your neck,
Right down the bottom there,
Almost like a cave.
The little space at your inner elbow.
Perhaps you can feel a space under your arms.
Perhaps you can feel a space under your arms.
As your spine naturally curves,
Can you locate some space at your lower back?
Space between your shoulder blades.
Space behind your knees.
The arch of your feet.
The tiny spaces between each of your ten toes.
The space between each of your fingers.
And now bringing your attention to your incredible brain.
And with a sense of fun and creativity,
Can you imagine gently scooping your brain with the palms of your hands,
From your skull,
And submerging it in a beautiful cool bath,
A river,
A body of water.
A body of water.
Cool water flowing across your brain.
Slowing down your overactive ADHD brain.
Soothing,
Calming,
Relaxing.
And when you are ready,
Gently placing your brain back into your skull.
Heat and hyperactivity cooled from your brain.
A sense of balance and equilibrium between the left and right hemisphere of your brain.
This sense of coolness and balance flowing down to your left and right shoulders.
Left and right ribcage feeling balanced.
Left and right hips.
This sense of balance flowing all the way down to your knees,
Your heels and the soles of your feet.
Balance between all ten toes.
And noticing how you feel after offering yourself this small slice of time to find space and balance within your body and mind.
Opening your eyes and taking a nice big stretch.
May you take this experience of spaciousness and balance with you as you move through the world today.
