Hello.
This is a guided meditation.
Really for people with ADHD.
Whether you are diagnosed or think you may have ADHD.
This meditation concentrates on how to feel safe.
How to offer yourself compassion.
And to help with emotional dysregulation.
So let's begin.
Begin by finding a position that feels supportive for your body.
You may wish to sit upright or lie down completely.
Allow yourself to gently settle.
There is nowhere else you need to be right now.
Nothing for you to sow.
Nothing for you to prove.
Just this moment.
Just this breath.
And as you begin,
Simply noticing your breathing.
Not forcing it.
Not changing it.
Just observing.
Allow your inhalation to arrive naturally.
And the exhalation to naturally soften.
Allow your shoulders to drop a little.
Letting go.
Relaxing.
Allow your jaw to unclench.
And your hands to soften.
And perhaps for a moment.
Imagine your nervous system beginning to slow down.
Like muddy water settling in a glass.
Now gently bring awareness into your body.
Notice where you feel most present right now.
Perhaps your chest.
Your stomach your throat.
Your face.
As you begin to scan.
Inward.
I want you to notice whether there is any part of you that feels braced.
Guarded.
Tight.
Or hidden away.
There's no need to change it.
Simply notice.
For many people with ADHD.
Shame can become so familiar.
That we stop recognizing it.
It hides underneath masking.
People pleasing.
Over explaining.
Perfectionism.
Withdrawing.
Or just simply feeling too much.
Sometimes shame whispers if people really saw me.
They would reject me.
Or they wouldn't like me.
And at the very same time.
There can be such a deep longing.
To finally feel understood.
To finally exhale.
To finally stop performing.
To finally feel safe.
Being fully seen.
And that tension can feel exhausting.
The longing to be seen and the fear of being exposed.
Now gently imagine that this feeling this protective shame.
Has a shape.
Maybe it has a color.
Identify.
The shape.
And identify what color it might be.
And how big it is.
You don't need to force an image.
Simply allowing your mind to notice what naturally arises.
Maybe it has a texture.
Maybe.
A shadow.
Baby await.
Maybe it's dark and heavy.
Maybe it feels sharp or tangled.
Maybe it wants to curl up.
And hide.
Just notice and as you observe it see if you can become curious not judging it.
Not trying to get rid of it.
Just asking gently.
What are you protecting me from?
Perhaps this part fears criticism.
Judgment.
Rejection being misunderstood.
Being laughed at.
Being too emotional.
Being too much.
Or not enough.
Perhaps this part learned long ago that being fully seen did not always feel safe.
And so it adapted.
It protected you the best way it knew how.
Now imagine yourself sitting beside this protective part,
Not inside it,
But beside it.
You are not your shame.
You are the awareness witnessing.
It.
And perhaps you notice another part of you.
Emerging now a comapote.
A more compassionate part.
A wiser part.
Maybe this part.
Has a colour too.
A wall.
A softness.
A steady light.
Perhaps it's gold.
Or soft green.
Or warm blue.
Or any colour your mind naturally chooses.
Allow this compassionate energy.
To gently move towards the ashamed part.
Not forcing,
Not overwhelming,
Just simply offering presence.
And perhaps quietly saying,
I understand why you hide.
Thank you for trying to protect me.
You do not have to carry this alone.
Anymore.
Notice what happens in the body.
As compassion enters the space.
Maybe nothing changes immediately.
And that's okay.
Shame often expects judgment.
It may not trust kindness right away.
But stay present.
Breathing slowly,
Softly.
You are safe now.
Gently ask yourself.
What is truly protecting me and what is fear keeping me trapped inside?
Perhaps there are healthy boundaries that protect you.
Discernment.
Carefulness.
Sensitivity.
But maybe there are also fears that have become cages.
Fear of criticism.
The air of judgment fear of rejection.
Fear of being truly seen.
And then abandon.
And if that feels familiar.
You are not broken.
You are human.
Now imagine wrapping this younger,
Ashamed,
Protective part of you in warmth.
Perhaps a blanket of soft light.
Perhaps gentle colour moving through the body,
Or perhaps simply the feeling of being held safely.
And allow these words to land softly without forcing yourself to fully believe them just yet.
You are worthy.
You are lovable.
You are allowed to exist exactly as you are.
You do not need to earn safety through perfection.
You do not need to hide your humanity to deserve connection.
We are all multifaceted human beings,
Imperfect,
Sensitive,
Complicated and beautiful.
And you deserve support.
You deserve understanding.
You deserve spaces where your nervous system can finally soften.
Take one,
Deep breath in.
And slowly exhale.
And another.
Big,
Long,
Slow,
Deep,
Full belly breaths.
Right to the bottom of your lungs.
And exhale long and slow,
Letting go and relaxing.
Notice yourself softening and relaxing.
Letting go.
Notice the surface beneath you.
Begin to notice the room around you.
Notice the steadiness of the present moment.
And before we finish today.
Gently ask yourself What would it feel like to become both seen and safe?
Not all at once.
Not perfectly either,
Just one small step at a time When you are ready,
You can begin wiggling your fingers and wiggling your toes.
Gently returning to the room.
Taking this compassion with you.
And reminding yourself.
You were never meant to carry shame alone.
You are not broken.
And you do not have to hide.
To deserve love.
You may like to sit just for a few moments and allow this meditation to settle,
Allow yourself to settle.
Give yourself time and space to breathe.
Before continuing about your day.
