Hey it's Cyrus.
Welcome to this ADHD rapid focus challenge to go from quick to slow and focused in a short amount of time.
Start off by sitting as still as you can and being aware of the tip of your nose.
And now move your spotlight of attention down to the patch right below your nose and notice the little tiny sensations of breath as they go in and out.
Don't exaggerate the breath,
Just let it come to you and notice it as it flows.
Drop down to the lips,
Notice the sensation in the lips and now the tongue.
Move to the big toes,
Feel both your big toes at the same time.
Don't wiggle them,
Just feel them.
Move to your elbows,
Feel both elbows.
Move to your shoulders.
We're not playing Simon Says,
We're just noticing the lower back now.
Move to your lower back,
Notice if there's a point of contact that it's touching and notice both hands and fingers.
Feel the vibrations and tingling in the hands and fingers.
Notice the blood pumping subtly and quietly.
Put all of your attention on your hands and fingers like it's the most important thing in the world to you.
Let everything else fade into the background as you notice the hands and fingers and the sensations in detail for another moment.
Notice all the sounds in the room,
Notice the details of the sounds.
Take a deep breath,
Relax,
Release the muscles and notice all the sounds in the room from this more relaxed,
Slowed down place.
Notice the sensations in the body,
The restless sensations that are making you want to go somewhere else or do something else or focus on something new.
Just notice where those sensations are in the body,
Don't judge them,
Think about them,
Just notice them.
Allow them to flow as they are,
Relax into them,
Imagine a space opening up around them as you breathe into this spaciousness around the sensations.
Feel time dilating and slowing down as you become aware of your whole body head to toe and the space around you,
The room,
Your surroundings and the space that you feel around your direct surroundings.
Don't think,
Just feel and sense.
Feel the rhythm of your breath coming to you one breath at a time,
Not rushing it but aligning to the rhythm that's flowing naturally and imagine as if that breath is pulsating and moving outward into the room,
Into the surroundings and space.
Stay tuned in to the ebb and flow,
The expansion and contraction with each one breath as it moves inward and then back outward into space for another moment.
Don't drop the ball,
Stay with the flow.
Let everything slow down 10% more as you become aware of one breath at a time,
Moving and flowing with the surroundings.
And now bring your attention back to your hands and fingers.
Be aware of your laser focus on the hands and fingers.
Be aware of the quiet simplicity of your focus on the hands and fingers.
Close the eyes now and visualize yourself focused and calm in a slower rhythm,
Steady and aware of the moment as you move through the rest of your day.
See yourself calm,
Focused,
Present with one thing at a time.
Feel that through every cell of your body and mind.
Now when you feel ready,
Consciously open your eyes and consciously bring this new rhythm back into your day.
Don't just speed back up into your normal rhythm,
See if you can challenge yourself to maintain this more consistently,
Not perfectly,
But more consistently.
Practice using this and the other meditations on the ADHD Friendly playlist in order to strengthen your mental muscles and master your attention more and more over time.
Share this with anyone you think it might be helpful to and have an amazing day!
