Let's begin this meditation now by finding a comfortable position,
Whether sitting or lying down,
Take a breath in and exhale letting go of any tension or stress that you might be holding on to.
I know that for those with ADHD it can sometimes be challenging to follow along with guided meditations.
Your mind may wander and distractions may pull your attention away and that's okay.
When this happens bring the awareness back to your breath,
Take a breath in and a breath out.
I want you to know that wherever you are in this moment it's perfectly all right.
You're not alone in feeling frustrated or overwhelmed by the difficulties of staying focused.
And as we continue if you find your thoughts drifting or your attention wandering once more bring the awareness back to my voice,
Focusing on my voice now,
Taking a breath in and a breath out.
You're doing the best that you can and that's enough.
Many people think during meditation the aim is to quieten the mind but this is a misconception.
We're doing our best trying to stay focused on the present moment and when we notice thoughts in our head that is meditation.
We can then have a choice to take a breath in and a breath out.
And as we take a breath in and a breath out we draw our awareness back to this moment.
Giving yourself permission to take some time to rest and focus on your breath.
Fully inhale allowing the belly to expand and as you exhale feel a wave of relaxation sweeping over you.
Breathing in feeling your entire body filled with fresh oxygen and exhale allowing that wave of relaxation to sweep over you.
Inhale deeply and exhale notice your body relaxing without any effort from you.
Taking a note of how you feel in this very moment and allow your breath to be natural.
Drawing the awareness to the top of the head down to your forehead and your eyes.
Notice how your eyes feel.
Notice any small movements in the eyes allowing the eyes to settle.
Awareness to the back of the head.
Noticing the weight of the head.
Moving your focus to your nose.
Feeling the air moving in and moving out with your breath.
With each breath imagine your body feeling light.
Awareness to the ears.
Noticing how the ears feel.
Notice what they can hear around you.
Notice every single noise.
When the sounds come into your ears allow them to act as waves of relaxation taking you even deeper and deeper.
Into a state of relaxation.
Noticing the sound of my voice and from here you can only hear my voice guiding you.
Focusing on your mouth.
Noticing how the mouth feels.
Focus on the neck and shoulders.
Asking any tension to release and let go.
Breathing in.
Breathing out.
Breathing out.
Attention slowly going down each arm.
Down all the way to each fingertip.
Notice what your fingertips are touching.
Noticing any sensation on your fingertip.
Allow your focus to go to your chest.
Relaxing this area as well as your back.
Breath in.
Breath out.
Awareness to the lungs.
Feeling the lungs expanding and releasing.
Allowing your focus to move to your digestive system.
Notice your belly.
And observe it digesting effortlessly for you.
Notice the lower back.
Breathing in and out.
Focusing on the back.
Relaxing the pelvis.
Taking yourself deeper into a state of relaxation.
Awareness down each leg.
Relaxing the legs.
This wonderful wave of relaxation moves down over your knees.
To the very tip of each toe.
Take a breath in and out.
Take a breath in and out.
In and out.
As we incorporate now some affirmations into this practice.
Mentally say,
I know I may struggle with focus.
And that's okay.
I accept myself as I am.
I acknowledge I may struggle with focus.
And that's okay.
I accept myself as I am.
I accept I may find it challenging keeping things organized and tidy.
But I'm doing the best with the resources that I have.
I accept myself as I am.
I release the need for perfection.
And I embrace each moment as an opportunity for growth and learning.
I release the need for perfection.
And embrace each moment as an opportunity for growth and learning.
Take a breath in and out.
Feeling a sense of compassion and understanding toward yourself.
As you allow these affirmations to sink into your mind and your heart.
Knowing you are worthy and deserving of love.
Particularly from yourself.
And as we come to the end of this meditation,
Gently bring the awareness back to the present moment.
Move the fingers and the toes and when you're ready,
Gently opening the eyes.
And if you enjoyed this meditation today,
Please check out my ADHD courses under my profile.
This is Sandhya.
Thanks for listening.
