Sleep Meditation For ADHD | Relax Your Mind

Settle into a position that feels comfortable enough,

It does not need to be perfect,

Just a position where your body can begin to rest.

Allow your eyes to close gently,

Or soften your gaze,

Let the outside world fade into the background.

Begin by noticing your breath,

Not changing it,

Just noticing that it is already there.

Now gently breathe in through the nose,

Slow and easy,

And breathe out through the mouth,

Longer and softer,

Again,

Breathing in calmly,

Breathing out the weight of the day.

With every exhale,

Feel the body soften a little more,

Not all at once,

Just enough.

Let the forehead relax,

Let the eyes rest behind closed lids,

Let the jaw loosen slightly.

If your mind feels busy or scattered,

That is ok,

You do not need to quiet it,

You are not doing this wrong.

ADHD minds move quickly,

They notice many things,

Tonight you do not need to follow any of them,

Imagine each thought like a sound passing by in the distance,

You hear it briefly,

And then it fades on its own.

Bring your attention back to the breath,

Inhaling gently,

Exhaling slowly,

Notice the surface beneath you holding your body,

Supporting your weight without effort,

You are safe here,

Your body understands rest,

Even if your mind feels uncertain,

The body remembers how to slow down.

You do not need to stay alert tonight,

You do not need to manage anything,

The day is finished for now.

As breathing continues,

The nervous system begins to settle,

Signals of safety move through the body,

The shoulders drop a little more,

The chest softens,

The belly rises and falls naturally.

If attention drifts,

Gently bring it back to the breath,

No frustration,

No judgment,

This is a place where nothing is expected of you,

No focus is required,

No productivity is needed.

Sleep begins to approach naturally,

Quietly,

In its own time,

Thoughts become less important,

More distant,

Like background noise slowly fading.

With each breath out,

Feel yourself sinking deeper into rest,

As if the body is being gently guided downward.

You do not need to force relaxation,

You are simply allowing it.

Your mind can rest too,

It does not need to solve anything tonight.

Breathing slowly now,

Softly,

Naturally.

As sleep deepens,

The mind becomes more open,

More receptive,

Less busy.

And now,

As you continue resting here,

Gently allow yourself to prepare to receive the affirmations that will follow.

I am safe in this moment.

My body feels supported and calm.

My breathing is slow and steady.

I do not need to be alert right now.

It is okay for my mind to slow down.

I do not need to control my thoughts.

Thoughts are allowed to come and go.

Nothing requires my attention tonight.

My nervous system is settling gently.

Rest is allowed for me.

I am not behind.

I am safe in this moment.

My body is relaxing now.

My breathing is calm and easy.

I do not need to stay alert.

My mind is allowed to slow down.

Thoughts do not need my attention.

I release mental tension gently.

My shoulders are soft and heavy.

My jaw is loose and relaxed.

The day no longer needs me.

Rest restores my balance.

Sleep supports my nervous system.

I do not rush this process.

Calm spreads through my body.

I am not behind.

I am enough as I am.

Sleep feels safe.

I allow it to deepen.

I trust rest completely.

I am not failing.

I am enough as I am.

My body knows how to relax.

My mind is allowed to soften.

I release the pressure to focus.

I release the need to stay busy.

This moment asks nothing of me.

I let the day fall away.

Tomorrow can wait.

My muscles are relaxing now.

My jaw feels loose and soft.

My shoulders are heavy and calm.

Each breath brings more energy.

More ease.

Each exhale helps me sink deeper.

I do not need to fix anything.

Rest is productive for me.

Sleep restores my balance naturally.

I trust my body's rhythm.

I trust sleep to arrive on its own.

My thoughts grow quieter now.

Spaces of calm appear naturally.

I rest inside those quiet moments.

I am patient with myself.

Stillness does not need effort.

I let go of expectations.

I let go of tension.

I let go of mental noise.

Sleep feels safe for me.

Calm feels familiar.

I am supported by the surface beneath me.

I sink deeper with every breath out.

The world grows quieter now.

My mind becomes less important.

Awareness feels soft and distant.

I welcome rest without pressure.

My system is calm.

It is calming itself.

I do not rush this process.

Everything happens at the right pace.

I give myself permission to rest.

I allow sleep to deepen naturally.

I trust this moment.

I trust my body.

I trust myself.

I am safe in this moment.

My body feels supported and calm.

My breathing is slow and steady.

I do not need to be alert right now.

It is okay for my mind to slow down.

I do not need to control my thoughts.

Thoughts are allowed to come and go.

Nothing requires my attention tonight.

My nervous system is settling gently.

Rest is allowed for me.

I am not alone.

I am not behind.

I am safe in this moment.

My body is relaxing now.

My breathing is calm and easy.

I do not need to stay alert.

My mind is allowed to slow down.

Thoughts do not need my attention.

I release mental tension gently.

My shoulders are soft and heavy.

My jaw is relaxed.

The day no longer needs me.

Rest restores my balance.

Sleep supports my nervous system.

I do not rush this process.

Calm spreads through my body.

I am not behind.

I am enough as I am.

Sleep feels safe for me.

I allow it to deepen.

I trust rest completely.

I am not failing.

I am enough as I am.

My body knows how to relax.

My mind is allowed to soften.

I release the pressure to focus.

I release the need to stay busy.

This moment asks nothing of me.

I let the day fall away.

Tomorrow can wait.

My muscles are relaxing now.

My jaw feels loose and soft.

My shoulders are heavy and calm.

Each breath brings more ease.

Each exhale helps me sink deeper.

I do not need to fix anything.

Rest is productive for me.

Sleep restores my balance naturally.

I trust my body's rhythm.

I trust sleep.

I trust sleep to arrive on its own.

My thoughts grow quieter now.

Spaces of calm appear naturally.

I rest inside those quiet moments.

I am patient with myself.

Stillness does not need effort.

I let go of expectations.

I let go of tension.

I let go of mental noise.

Sleep feels safe for me.

Calm feels familiar.

I am supported by the surface beneath me.

I sink deeper with every breath out.

The world grows quieter now.

My mind becomes less important.

Awareness feels soft and distant.

I welcome rest without pressure.

My system is calming itself.

I do not rush this process.

Everything happens as it should.

I am at the right pace.

I give myself permission to rest.

I allow sleep to deepen naturally.

I trust this moment.

I trust my body.

I trust myself.

I am safe in this moment.

My body feels supported and calm.

My breathing is slow and steady.

I do not need to be alert.

It is okay for my mind to slow down.

I do not need to control my thoughts.

Thoughts are allowed to come and go.

Nothing requires my attention tonight.

My nervous system is settling gently.

Rest is allowed for me.

I am not behind.

I am safe in this moment.

My body is relaxing now.

My breathing is calm and easy.

I do not need to stay alert.

My mind is allowed to slow down.

Thoughts do not need my attention.

I release mental tension gently.

My shoulders are soft and heavy.

My jaw is loose and relaxed.

The day no longer needs me.

Rest restores my balance.

Sleep supports my nervous system.

I do not rush this process.

Calm spreads through my body.

I am not behind.

I am enough as I am.

Sleep feels safe for me.

I allow it to deepen.

I trust rest completely.

I am not failing.

I am enough as I am.

This is how to relax.

My mind is allowed to soften.

I release the pressure to focus.

I release the need to stay busy.

This moment asks nothing of me.

I let the day fall away.

Tomorrow can wait.

My muscles are relaxing now.

My jaw feels loose and soft.

My shoulders are heavy and calm.

Each breath brings more ease.

Each exhale helps me sink deeper.

I do not need to fix anything.

Rest is productive for me.

Sleep restores my balance naturally.

I trust my body's rhythm.

I trust sleep to arrive on its own.

My thoughts grow quieter now.

Spaces of calm appear naturally.

I rest inside those quiet moments.

I am patient with myself.

Stillness does not need effort.

I let go of expectations.

I let go of tension.

I let go of mental noise.

Sleep feels safe for me.

Calm feels familiar.

I am supported by the surface beneath me.

I sink deeper with every breath out.

The world grows quieter now.

My mind becomes less important.

Awareness feels soft and distant.

I welcome rest without pressure.

My system is calming itself.

I do not rush this process.

Everything happens at the right pace.

I give myself permission to rest.

I allow sleep to deepen naturally.

I trust this moment.

I trust my body.

I trust myself.

I am safe in this moment.

My body feels supported and calm.

My breathing is slow and steady.

I do not need to be alert right now.

It is okay for my mind to slow down.

I do not need to control my thoughts.

Thoughts are allowed to come and go.

Nothing requires my attention tonight.

My nervous system is settling gently.

Rest is allowed for me.

I am not behind.

I am safe in this moment.

My body is relaxing now.

My breathing is calm and easy.

I do not need to stay alert.

My mind is allowed to slow down.

Thoughts do not need my attention.

I release mental tension gently.

My shoulders are soft and heavy.

My jaw is loose and relaxed.

The day no longer needs me.

Rest restores my balance.

Sleep supports my nervous system.

I do not rush this process.

Calm spreads through my body.

I am not behind.

I am enough as I am.

Sleep feels safe.

I allow it to deepen.

I trust rest completely.

I am not failing.

I am enough as I am.

My body knows how to relax.

My mind is allowed to soften.

I release the pressure to focus.

I release the need to stay busy.

This moment asks nothing of me.

I let the day fall away.

Tomorrow can wait.

My muscles are relaxing now.

My jaw feels loose and soft.

My shoulders are heavy and calm.

Each breath brings more ease.

Each exhale helps me sink deeper.

I do not need to fix anything.

Rest is productive for me.

Sleep restores my balance naturally.

I trust my body's rhythm.

I trust sleep to arrive on its own.

My thoughts grow quieter now.

Spaces of calm appear naturally.

I rest inside those quiet moments.

I am patient with myself.

Stillness does not need effort.

I let go of expectations.

I let go of tension.

I let go of mental noise.

Sleep feels safe for me.

Calm feels familiar.

I am supported by the surface of my being.

The surface beneath me.

I sink deeper with every breath out.

The world grows quieter now.

My mind becomes less important.

Awareness feels soft and distant.

I welcome rest without pressure.

My system is calming itself.

I do not rush this process.

Everything happens at the right pace.

I give myself permission to rest.

I allow sleep to deepen naturally.

I trust this moment.

I trust my body.

I trust myself.

I am safe in this moment.

My body feels supported and calm.

My breathing is slow and steady.

I do not need to be alert right now.

It is okay for my mind to slow down.

I do not need to control my thoughts.

Thoughts are allowed to come and go.

Nothing requires my attention tonight.

My nervous system is settling gently.

Rest is allowed for me.

I am not behind.

I am safe in this moment.

My body is relaxing now.

My breathing is calm and easy.

I do not need to stay alert.

My mind is allowed to slow down.

Thoughts do not need my attention.

I release mental tension gently.

My shoulders are soft and heavy.

My jaw is loose and relaxed.

The day no longer needs me.

Rest restores my balance.

Sleep supports my nervous system.

I do not rush this process.

Calm spreads through my body.

I am not behind.

I am enough as I am.

Sleep feels safe for me.

I allow it to deepen.

I trust rest completely.

I am not failing.

I am enough as I am.

My body knows how to relax.

My mind is allowed to soften.

I release the pressure to focus.

I release the need to stay busy.

This moment asks nothing of me.

I let the day fall away.

Tomorrow can wait.

My muscles are relaxing now.

My jaw feels loose and soft.

My shoulders are heavy and calm.

Each breath brings more ease.

Each exhale helps me sink deeper.

I do not need to fix anything.

Rest is productive for me.

Sleep restores my balance naturally.

I trust my body's rhythm.

I trust sleep to arrive on its own.

My thoughts grow quieter now.

Spaces of calm appear naturally.

I rest inside those quiet moments.

I am patient with myself.

Stillness does not need effort.

I let go of expectations.

I let go of tension.

I let go of mental noise.

Sleep feels safe for me.

Calm feels familiar.

I am supported by the surface beneath me.

I sink deeper with every breath out.

The world grows quieter now.

My mind becomes less important.

Awareness feels soft and distant.

I welcome rest without pressure.

My system is calming itself.

I do not rush this process.

Everything happens at the right pace.

I give myself permission to rest.

I allow sleep to deepen naturally.

I trust this moment.

I trust my body.

I trust myself.

I am safe in this moment.

My body feels supported and calm.

My breathing is slow and steady.

I do not need to be alert right now.

It is okay for my mind to slow down.

I do not need to control my thoughts.

Thoughts are allowed to come and go.

Nothing requires my attention tonight.

My nervous system is settling gently.

Rest is allowed for me.

I am not behind.

I am safe in this moment.

My body is relaxing now.