ADHD Super Meditation: Super Calm & Super Focused Super Fast

ADHD MEDITATION COURSE OUT NOW -- you can find it on my page! ADHD is something that you can manage extremely effectively through deep daily mental training. You can magnify the upsides and diminish the impact of the challenges just by approaching your meditation with consistency and diligence. In this session we'll deep breathe to settle in, release the restless sensations characteristic of ADHD, then do a body scan and expand that awareness of our surroundings, finding a calm and stable focus and flow. Take on the 2-week challenge if you like this!

Transcript

Hey,

I'm Cyrus.

Welcome to the meditation and mental training session for ADHD.

Start off by eliminating any distractions,

Putting your phone on do not disturb,

And then simply sitting in a chair with good back support.

With your feet on the ground,

Your hands comfortably in your lap,

Your lower back scooched against the chair,

And a strong posture balanced with an overall sense of relaxation.

You can do this eyes open or closed,

But I highly recommend eyes open on a spot in front of you,

Straight down the center of your line of vision,

Facing a direction that's not visually distracting and ideally visually static and non-moving.

Now let's start by launching into some very simple 4-7-8 breathing to calm the body and the mind.

Start by breathing in through the nose for four seconds into your diaphragm,

Filling it up,

Expanding it,

Holding for seven seconds,

Focusing on feeling the energy in your body as you hold.

Now exhaling out through the mouth slowly for eight seconds.

Perfect.

Finding a rhythm now,

Breathing in again,

In for four seconds,

Filling up the diaphragm and the side ribs,

Holding for seven,

Feeling all the little sensations up and down the body as you hold.

Slowly,

Soothingly releasing out through the mouth for eight.

Starting to feel that rhythm and flow.

Two more like that,

Breathing in deeply for four,

Holding calm and strong for seven,

Feeling your body,

Letting go for eight slowly,

Feeling the muscles start to relax a little bit more deeply,

And now last one,

Deepest one,

Breathing in,

Filling up the whole body for four,

Holding for seven,

Feeling all the little details of the sensations,

And super slowly,

Gently releasing out through the mouth for eight.

And now set an intention for this session.

If nothing jumps to mind,

I recommend,

Even though I deal with ADHD,

I'm training my mind like a muscle every day to get stronger.

Whatever your intention is,

Repeating it two times now in your mind in the present tense.

And now making any final physical adjustments and settling into stillness,

Committing to that upright but relaxed position with your eyes on your spot in front of you or closed if you choose,

And committing in your mind to that stillness as consistently as possible,

Challenging yourself to maintain that stillness is going to be a huge factor in this training to gradually getting in a rhythm that calms the mind.

If you do move,

That's okay,

Just recommit to that stillness with consistency throughout,

Allowing the eyes to blink,

Of course,

Allowing the chest and stomach to rise and fall with the breath otherwise now in a rhythm of stillness and relaxing into that.

Diving into the deep end right away to make the most of your time.

Start to notice the restless sensations in your body that are characteristic of ADHD.

Instead of focusing on the thoughts that those sensations generate,

Start to focus on the restless sensations in the body.

Have a sense of courage as you focus on them and feel them directly.

Notice where you feel them the strongest in the body.

Notice what they feel like.

No need to analyze,

Just noticing non-judgmentally and directly.

And now consciously stop trying to change them.

Let go of all the things that you've been doing for a long time.

And now,

As you're focusing on the thoughts that you've been doing for a long time,

Just watch the sensations,

Allowing them to be as they are as best you can.

Feel the breath flowing into them as you relax into them,

Releasing all desire to change them and just watching them with non-judgmental curiosity.

Notice any thoughts but start ignoring the thoughts more and more and placing more and more attention on the sensations in the body,

Fully surrendering to them as you simply step out of the way and observe them.

Notice a sense of spaciousness opening up around the sensations.

And perhaps you notice a subtle calming effect of the sensations occurring or a lifting or an evaporation of some of the sensations.

Allow any lightness and flow and relaxation to roll through,

Even if it's slight or subtle.

And as these sensations settle and lift,

The mind begins to calm automatically.

This is a skill and the more we practice it,

The more dramatic that shift can become.

So just release all judgment,

Embrace any subtle shift in the sensations you noticed,

And begin to move your attention like a spotlight throughout the body.

Allow thoughts to be in the background.

Keep the spotlight on your body front and center.

Don't try to change the thoughts,

Just leave them in the background.

Keep the body front and center.

Starting now,

Bringing your attention to your tongue,

Moving to your lips,

Not thinking,

Just using your instincts,

Moving to your jaw,

The front of your neck,

The back of your neck,

Your upper back,

Your middle back,

Your lower back,

Your lower belly,

Your hips,

Your upper legs,

Your knees,

Your lower legs,

Your ankles,

The soles of your feet,

All your toes.

Take a gentle deep breath,

Allow yourself to relax deeper,

Stay awake in your mind.

Feel all distractions and thoughts moving further into the background and staying consistent as you bring the body into the foreground with your spotlight.

As you move up into your belly area,

The right side of your chest,

The left side of your chest,

Feeling the tingle and vibration of energy moving with your attention as you shift to your shoulders,

Your upper arms,

Your elbows,

Lower arms,

Wrists,

Palms of your hands,

Lighting up your thumbs,

Index fingers,

Middle fingers,

Ring fingers,

Pinky fingers,

Moving in a rhythm to your nostrils,

Noticing the cool of the air on the way into the nostrils and the warmth as the air flows out of the nostrils,

Moving to your ears,

Your eyes,

Your eyebrows,

Your forehead,

Staying locked in and focused,

Moving to the top of your head,

Dropping to the whole right side of your body,

Not thinking,

Just feeling the whole right side of your body.

Shifting seamlessly to the whole left side of your body,

Left side up and down,

Calmly,

Smoothly feel the whole outside of your body,

The entire surface of your skin,

And all the sensations,

Not really the same,

But the whole outside of your body.

And shift inward to feel all the energy and vibrations on the inside of the body,

Head to toe.

Feel thoughts and distractions moving further into the background as you feel the energy and vibrations on the inside of the body,

Head to toe.

Feel thoughts and distractions moving further into the background as you feel the details of your body,

Head to toe,

Become even more vivid and alive.

Challenge yourself to stay grounded in that vibration of energy,

Head to toe,

With the breath for a few moments,

Without getting pulled away.

Your attention might bend,

But don't let it get pulled away from you.

Deciding to stay with the body,

Head to toe.

Start to hear all the sounds around you and the body at the same time,

Body and sounds.

And now,

Without moving your eyes,

Keeping your eyes on the spot in front of you,

Start to be aware of the field of vision around you.

And now,

Without moving your eyes,

Keeping your eyes on the spot in front of you,

Start to be aware of the field of vision around the spot that your eyes are rested on.

Notice the shapes of the objects,

The colors,

The shadows and light,

Without moving the eyes.

Feel the vision turning up in intensity.

Notice all the details of the field of vision coming into high definition.

And now seamlessly feel and sense the whole room around you,

As if you were feeling and sensing your body.

Feeling the body and room as one,

Not thinking,

Just feeling and sensing.

Allow all thoughts and distractions to dissolve as you hold a calm,

Intense awareness of body and room in detail moment to moment to moment,

Staying calmly locked in.

And for this final stretch,

Stay relaxed in your body,

Raise your mental intensity to the level needed to maintain a continuous awareness of body and room as one,

Feeling and sensing that with the breath,

Without letting yourself get pulled away or distracted completely,

Challenging yourself starting now.

Now gather your attention smoothly back in towards your body,

Feeling yourself bringing that calm,

Balanced,

Invigorated and grounded energy back with you,

In towards the body,

Bringing your spotlight to the tips of your index fingers and noticing how with the chatter in the mind,

Quieter,

Your laser focus is switched on and you can shift it much more effortlessly wherever you choose.

When you feel ready,

Allowing the eyes to close for a brief visualization and with the eyes closed,

Allow the body to release any muscular tension and relax a little bit deeper,

Staying awake and sharp in your mind.

As you begin to visualize yourself in the optimal state of body and mind today,

See yourself balanced,

Calm,

Creative and focused in whatever way feels right to you and feel that in your body as you see it.

Start to see yourself doing one thing at a time,

Calmly focused on the details of what's right in front of you today.

See that and feel that in your body.

And see yourself in moments where you get distracted or restless with a patient and self compassionate attitude,

Bringing your attention back gently and firmly to the one thing in front of you,

Over and over until you start to get into a rhythm with that,

Seeing that,

Feeling that process.

Notice the balance of energy and keenness of focus that you've cultivated today.

And this is best approached as mental training so if you choose,

I suggest a two week challenge where you repeat this track every day to sharpen and strengthen these muscles.

At that point you can reassess whether you want to do a different practice,

A shorter one,

A longer one,

But two weeks is a great benchmark to start with because it's challenging but doable.

So whatever commitment you might choose to make to yourself,

Just doing so now.

And when you feel ready,

Opening your eyes,

Moving your body in whatever way feels intuitive,

And I suggest allowing yourself to warm up slow and steady so you start finding that smooth,

Enjoyable,

Relaxed,

One thing at a time rhythm and can easily return to it when you drift.

Remember to practice regularly for best results.

Set a reminder or an alarm if you need to.

Please share this with anyone you think it might benefit and feel free to leave a like,

Comment,

Make a donation,

Ask a question,

And I hope you have an amazing day.

Reviews

Calm even voice. Excellent audio quality. Focused messaging. I enjoyed this and am adding it to my morning practice post breathwork. Thank you for being🙏💗

Still a fantastic focus training, will try to be more consistent with it

Great meditaion, very helpful to get focused. Thanks a lot.

Tremendously helpful. The language used, the tone, and the pacing are perfect. Just what I need. I will do this every day for two weeks in the morning. Perhaps longer. Thank you.

As I have gotten older, I find I am distracted by my busy mind more and more. I am grateful to have found this tract. I am committing to 2 weeks and I will let you know how it affects me. I anticipate good results.
Thanks

Very impressive.

Really good for middle of day reset! Thankyou!

I enjoyed this one.

Very good meditation, thank you for it. I just find the breathing difficult, I can't sustain my breath for 7 seconds nor release air slowly for 8 seconds, but other than that, it's a perfect mediation for me.