Welcome to the meditation for ADD and ADHD,
Which will heretofore be referred to as ADHD,
Just to simplify it.
My name's Cyrus,
And I've personally struggled with severe ADHD.
But this isn't a support group,
It's a meditation.
So all you need to know is that this is something that's very personal to me,
And I speak from experience when I say that meditation is something that can transform your entire experience.
At the same time,
Remember there's nothing to cure.
Even though ADHD is termed a disorder,
There's nothing wrong with you.
In fact,
The experience of ADHD can actually be a major gift in your life,
If you take the time and effort to harness your mind in the most effective way on a regular basis.
So,
On that note,
Let's launch right into it.
Let's not think about it,
Let's just do it.
Grabbing a chair with good back support,
Putting your phone on Do Not Disturb,
And beginning to find your position,
With your back straight,
Your neck straight,
Your hands comfortable in your lap,
Your feet on the floor.
And allow your eyes to magnetize onto a spot 5 to 10 feet in front of you,
If you feel confident in your ability to keep your eyes consistently on that spot.
If you don't,
It's fine,
Just close your eyes.
Now we're going to launch into some short,
Deep breathing,
Just to slow the internal rhythm down a bit.
So without thinking about it,
Just start to lead your breath deeply as you go in through the nose,
And out through the mouth.
And one more time going in through the nose,
Breathing deep,
And letting go of tension out through the mouth.
Alright,
Going great,
We're going to do two breath holds now.
So same thing,
But just holding the breath at the top,
Going in through the nose now,
Holding the breath,
Focusing on your body as you hold the breath,
Fuel the energy in your body,
And breathing out,
Letting go.
Alright,
One more breath hold,
Let's make it the best quality one yet,
Going deeply in through the nose,
Filling up the whole body with the breath,
Holding it,
Feeling the body and the room around you,
Body and room as you hold,
And letting go slowly with a sense of control,
A sense of poise as you breathe out.
And now give yourself 10 seconds to make any final adjustments to your physical position.
After that,
We're going to do our best job to stay still.
If we slip up,
It's okay,
But at least we're going to set that intention.
Alright,
Settling in in the next couple moments.
And now from this moment on,
Set a strong intention that you're going to stay physically still as consistently as you can.
We know this is tough,
But if we do our best consistently to stay physically still,
It's going to help our minds gradually slow down and decelerate.
And now that you're still,
Try to notice any tension around that stillness,
Any fidgetiness or desire to move,
And just accept that,
But allow yourself to relax that tension a little bit,
Just a little bit.
Now the first thing we're going to bring our attention to is that feeling of restlessness and dissatisfaction that we sometimes feel in our body that's characteristic of ADHD.
So just bring your attention directly to those sensations in your body.
And right away you might notice a desire to escape them,
Or a resistance,
Or you might notice your mind talking about how uncomfortable they are,
But try to let that go and only focus on the sensations themselves directly.
Notice where the most intense sensations of restlessness or dissatisfaction are located in your body.
And now as we feel them,
We want to really consciously shift our focus to allowing them to be as they are.
Don't fight them,
Don't try to change them,
Judge them,
Or escape them.
Just take a deep breath and allow yourself to relax into them a little bit more,
Allowing them to be just as they are.
Really shake hands with these sensations,
Get familiar,
Introduce yourself,
Get to know them.
This is the source code of the overactive mind.
This is the root cause.
This internal pressure and feeling of restlessness is what causes the mind to go like a pinball in all these different directions.
So really start to feel them and familiarize yourself with them.
You're cutting past the noise and going straight to the source.
These sensations that we're feeling right now is what we're constantly trying to run away from and escape.
So if we can feel them and ease into them and be okay with them and even let some of them go,
Then our minds can automatically calm down.
Because even though it feels like there's an unlimited amount of this energy,
It's actually a limited reservoir of energy.
And the more of it that we feel,
The more of it we can let go and the calmer our minds will learn to become.
Keep feeling those sensations and feelings fearlessly for another few moments.
Focus on the sensations and ignore the thoughts.
Now take a deep breath in and as you exhale it,
Let go of as much of those sensations and feelings as you can.
Now we're going to shift our attention confidently to our thoughts.
It might feel like a little bit of a hornet's nest approaching it,
But it's okay.
As long as we trust the process,
We'll notice that a lot of the time our thoughts just have momentum because we feel like we're the same as our thoughts.
But we're going to slow this momentum down by just watching and observing them like we're hearing someone else tell us a story.
Don't try to control your thoughts.
Just let them do their thing and make it your job to just step back and watch them starting now.
You might notice and feel their visceral momentum pulling you in,
Pulling you in.
Keep pulling back,
Keep watching them until you start to feel yourself watching them consistently.
Now don't judge your thoughts.
Our minds are just doing their thing.
Let's start practicing the habit in this moment of being compassionate and non-judgmental towards our thoughts.
Watching,
Letting go,
Watching,
Letting go.
Notice how there might be a little bit of leftover internal emotional pressure or restlessness that's driving and creating the thoughts.
Just observe that without judgment.
Now quietly but intensely harness your focus,
Concentrate,
And challenge yourself for the next few moments to see if you can watch every single thought that goes through your mind without letting a single one slip past you unwatched starting now.
Now take a deep breath and let go of all the thoughts on the exhalation.
And for the rest of the session,
Decide that you're going to let go of the thoughts and return your attention back to whatever we happen to be focused on in the moment.
You're doing awesome.
Let's keep going.
Moving forward,
Dropping into the body,
Letting the tongue drop to the floor of your mouth and your facial muscles relaxing.
Letting your neck and shoulders soften and drop.
Letting your back muscles release any tension they're holding.
Sensing the chest and stomach opening.
Feeling the pelvic floor dropping.
The arms and hands relaxing,
Doing nothing.
And the legs and feet chilling out,
Unclenching any tension.
Feel the whole body relaxed a little bit more deeply now,
Just another layer of that tension having dissolved.
Now let's start to hone the focus and concentration a little more finely,
Bringing your attention to your hands.
Feel all your fingers,
The palms of your hands,
The backs of your hands.
Start to focus on your hands and fingers so intensely that you start to feel the subtle vibration of energy in your hands.
Don't try to change your thoughts,
Just keep letting them go and allow them to be in the background as you keep your main focus on your hands.
Every moment that you bring your attention back to your body and keep it there longer,
You're strengthening your attention like a magnet and you're lessening your mind's ability to pull you randomly in different directions.
So challenge yourself for a few moments to keep your attention on your hands no matter what comes up in your mind.
Now without missing a beat,
Transfer your concentration directly to your chest.
Feel the particular energy in your chest,
Feel how it might have a specific texture,
Maybe a different flavor from the energy in your hands.
Now let's aim to really surprise ourselves and tune in and see if we can feel the heartbeat in our chest.
Don't think about it,
Just focus on tapping into it directly,
Feeling it.
Notice if you can feel that subtle rhythm of the blood pumping extending to other areas of your body.
Now drop straight down into the stomach,
Feel the particular sensations in the stomach.
Again,
Positive or negative sensations,
It doesn't matter,
We don't judge them.
Let's just try to dive even deeper and find a deeper layer of energy in the stomach for a couple moments.
Now let your attention drop down from the stomach into the pelvic floor and see if you can hold your attention there for a couple moments of unbroken attention.
Drop down even further,
Start to feel your feet on the floor.
Notice the heels,
The arches of your feet,
The balls of the feet and the toes.
Start to feel it almost like there's a magnetic energy connecting the soles of your feet to the floor.
That magnetic energy is growing stronger and merging the two together as you hold your focus there.
Don't think about it,
Experience it directly,
Put your whole mind into that feeling of the soles of your feet touching the floor.
Now see if you can hold your full attention on that sensation of the feet on the floor for a few moments.
Now take a deep breath in,
Let it go and begin to expand your focus to your whole body head to toe for a few moments.
Feel the sensations buzzing up and down in your body head to toe without thinking about it.
Let yourself be immersed in the good and the bad sensations without judging any of them,
Just feeling them head to toe as one big buzzing ball of energy.
Now stay relaxed and focused as you seek to exceed your expectations.
Do your best to not let your mind pull you away as you aim to stay on your body head to toe for a few more moments of undivided attention.
Amazing,
You're a ninja with your attention now.
You're no longer getting pulled around,
You're starting to be in charge,
Relaxed,
Quick and smooth,
Using your energy as a tool,
As a gift.
So let's build on that.
Bring your attention to the spot in front of you with your eyes open in case they were closed.
Now start to feel a relaxed but intense hyper focus on that specific spot in front of you.
Notice the details and the texture of that spot staying locked in.
Now keep your eyes rested comfortably on that spot and start to expand your vision into its peripherals slowly all the way until you reach the edges,
The corners of your vision.
Relaxing into an effortless panoramic view.
Now turn up the volume and intensity of your attention like a television coming into high definition and start to notice all the details of the objects in your field of vision at the same time.
Challenge yourself to stay focused on those details for a couple more moments.
Now shift your attention to the sounds that are close to you,
The ambient noise in the room.
Start to tap in and listen to the sounds that are far away from you,
Maybe out in the street or wherever you can hear them.
Now feel the details of the fabric of the clothing on your skin.
Really notice the little details.
Now feel your body and the sensation of your body being heavy and grounded and rooted to the earth.
Now shift into the opposite sensation,
The lightness of your body floating lighter and lighter with every breath.
Now feel both sensations at the same time,
That groundedness and that lightness.
Don't think about it,
Just feel it,
The two sensations merging into each other.
Now with your eyes rested comfortably on that spot and your body still,
Start to feel the whole room around you and your body as one.
Imagine and feel your body dissolving into the room,
Feeling the two of them as one field of energy.
Letting go of thoughts,
Paying close attention and really feeling the room like you felt your body,
Just an extension of you.
See if you can pay close attention and sense and feel the room as part of you.
Keep letting go of thoughts the instant they come up and stay locked in moment to moment on the body and room as one for a few more moments.
Keep it up,
Stay relaxed but keep pushing your mind,
Stay locked in longer than you think you can,
Longer than you expect.
Just give your honest best moment to moment,
You're crushing it,
Stay with the body in the room for just a couple more moments,
Totally locked in.
Keep it up,
Stay relaxed but keep pushing your mind,
Stay locked in longer than you think you can,
Longer than you expect.
Excellent,
Now go ahead and close your eyes and drop into that even more relaxed space.
Give yourself a massive mental pad on the back for challenging yourself.
Start to imagine yourself relaxed and focused throughout the day.
Really see and feel in your body what that looks like,
Focused on just one thing at a time.
Now imagine yourself catching yourself in moments of distraction and simply coming back to the one thing in front of you.
Imagine yourself being patient and consistent doing that over and over all day and staying in that smooth flow.
Now commit if you choose in your mind to actually doing that,
To coming back to that one thing in front of you over and over no matter how many times you have to do it,
Treating it as a habit that can transform your whole day.
Now I invite you to come back to this track every single day for the next 10 days as a 10 day meditation challenge.
You can set a recurring reminder in your calendar or an alarm if it helps and once you've completed that 10 day challenge successfully,
You can choose if you wish to extend that to a 30 day total challenge so that you can successfully form the habit of daily meditation and build your attention like a muscle.
From there you can feel free to use other longer or more advanced meditations to test and challenge yourself and make sure you're always growing.
But always remember to come back to this track anytime you feel like you need to stabilize your foundation.
It's really important to remind yourself that you can do this.
Keep at it consistently even when you fall off.
Progress over perfection,
Just come back to it and remember that you'll rarely feel like meditating.
So really just try to sit down on a daily basis and work through those feelings and thoughts until you come to that calmer place and you'll maintain and strengthen that muscle.
Just treat it like working out or fitness.
It's a process but you can change your brain,
Your attention capacity and the way you feel in your body for the better.
Keep supporting yourself with positive daily habits like good nutrition,
Sleep,
Exercise and yoga and regular meditation and you will master your ADHD and turn it into a massive gift and a positive advantageous part of your life experience.
I invite you to follow me,
Like,
Comment,
Interact,
Ask any questions anytime.
Happy to help and have an awesome day.
