I know ADHD can leave you feeling scattered,
Confused,
Frustrated,
And this can spiral into some shame,
Self-criticism,
Judgment,
So I'm welcoming you here to this brief practice that you can do any time of day just to bring you back to a sense of love and kindness inside yourself,
Regardless of and because of your ADHD.
So find a still position and begin just by moving a little,
Shaking if you need to,
Finding a center point.
You could do some tensing and releasing of the muscles.
Take a deep breath in and release it out,
And then just allow the breath to come to whatever its natural pace is at the moment,
Letting the body settle.
I like to put my hand on my heart.
It's a sensory indicator for me.
It also helps me sense my body,
Get in touch with my sense of presence.
Sometimes I can feel my heartbeat or just my chest moving with my breath.
So recognizing I am here in this moment,
Allowing the mind to be scattered or busy if that's the case,
That's okay.
Begin just by taking notice of what is happening in the mind,
Not rejecting it,
Trying to fix it or change it,
Just simply recognizing,
Okay,
My mind is doing this right now.
Okay,
My mind is doing this right now.
And okay,
My mind is also doing this right now.
We might even see the different thought trains we're having as different manager parts of us that are actively trying to accomplish things or keep track of things,
Juggling tasks,
Organizing.
So if that's the case for you,
You're welcome to simply acknowledge that those parts are there working on your behalf.
Busy,
Busy.
And now if it's possible to drop a little deeper into the body,
Away from those specific parts,
But not rejecting them,
Just having a sense of presence while your mind is at work.
That could be useful to sway the body a bit,
Just feeling the weight shifting on your point of balance.
It could be a gentle rubbing motion down the legs or a little tapping.
If you're using motion,
I encourage you to make it easy,
Calm,
Slow.
It could just be the pressure of your hand on your chest or your belly,
Or just simply the felt sense of weight,
Of gravity holding you in place.
You might invite all of the busy manager parts in your mind to come sit with you if they want.
Just invite them to take a break for a moment,
Or maybe at least to slow down some of their work.
Just to recognize that there is this body here.
There is some calmness here as well.
And to make a wish in your heart for your own well-being,
You can include all of the parts of you in the wish.
Sensing in the body,
The sense of calm.
I wish for my own ease and happiness.
I wish to be safe.
I wish to be safe.
Letting this reverberate through your energy.
No need to move,
To act,
Or to do anything.
Just allowing yourself to be just the way you are in this present moment.
And meeting yourself with love and kindness.
I care for myself just the way I am in this present moment.
You might find the breath slowing down,
Or just elongating,
Being able to take some deeper breaths here.
Begin to open your eyes if they've been closed.
Notice that with the end of this practice you might feel a bit jolted or pulled back into the forces of busyness and stimulation and productivity,
And that's okay.
See if there's a way for you to continue this touch point of calm and peace and well-being.
That could be maintaining a hand on your heart,
Or walking slowly and feeling your feet on the ground as you get up.
Taking a breath before you start your next task.
Thank you and be well.
