Hello friends,
You are so welcome here.
My name is Stella and this is a short visualisation practice that is designed specifically for individuals who have ADHD and need extra support in clearing their minds.
It can be used for sleep or during a busy day whenever you need that extra help calming your thoughts.
This practice helps in reducing stress,
Promoting relaxation and improving mental clarity.
Visualisation engages multiple brain regions,
Enhancing focus,
Emotional regulation and relaxation.
For those of us with ADHD,
It helps improve attention,
Reduces stress and anxiety and strengthens cognitive control and executive functioning.
It can also help mitigate hyperactivity and impulsivity,
Promoting a sense of calm.
So if this sounds like it might be of use to you,
You're in the right place and the invitation is to begin by finding a comfortable position and that might be seated or laying down and close your eyes and take a few deep breaths,
Making any adjustments that you need to make to your physical body to bring more comfort.
Visualisation meditation involves using your imagination to create calming or peaceful images but remember not everybody's mind works in exactly the same way and if you don't visualise images that's okay.
Maybe your experience is more abstract like colours or shape or maybe your experience is more somatic like physical sensations in the body and just remembering whatever you experience,
All is welcome here,
All is welcome.
So in a moment we will start and I will state a series of images for you to form in your mind's eye.
Focus on each image or the sensation that that image conjures as I state it and then let it go and move on to the next.
Try your best to stay present and alert and relaxed.
If for any reason the practice becomes overwhelming,
You're encouraged to return to the sanctity of your breath and the physicality of your body,
Just let the words pass over you.
So let's begin.
A forest bathed in dappled light.
A rose covered in morning dune.
Soft grass beneath your feet.
Looking down through the valley,
Rolling hills surround you.
The colour of a crystal clear lake.
Gentle rustling leaves.
The sky painted with pink,
Orange and lavender hues.
A clear sky at night,
Stars twinkling.
Soft flow of water.
Crisp scent of pine and earth.
Cool breeze brushing against your skin.
The rhythmic sounds of crashing waves.
The humming aliveness of a meadow.
The crackling of a campfire.
Shade from a large tree on a hot day.
First snow drop in spring.
Ripples of a pebble sinking in a pond.
And then just starting to let the practice go.
Coming back to gentle awareness of your body,
Your fingers and your toes.
And expanding that awareness out to the environment that you're in.
Very slowly and with a lot of compassion for yourself,
We'll close the practice now.
And it might be that you use this practice to aid you on your journey towards sleep.
Or perhaps you're using this practice to clear the mind so you can go back to the tasks of your day.
Thank you so much for joining me.
