Welcome to this guided meditation created by someone with ADHD for people with ADHD.
It's designed to give you a healthy dopamine boost and regulate your nervous system.
Use this guided meditation every day for a week or two and see how you feel.
I'm guessing less scattered and more relaxed.
So getting comfy in whatever position feels good for you today.
No rules here.
And beginning by taking one nice deep breath.
Closing down your eyes if you like and noticing the parts of your body that meet the surface beneath you.
And over the next few breaths noticing if you can soften a little more into the support of the ground beneath you.
Now in your own way imagining that you are sitting on a beach on a perfect day.
Maybe it's a beach you've been to before.
Perhaps it lives only within your imagination.
Can you hear the steady lap of the tide as it meets the sand?
Is the beach crowded or do you have it all to yourself.
Long smooth inhale.
Long smooth exhale.
Feeling the sun's warm rays greet your skin and relax your entire body.
One step at a time.
Beginning with your face.
Imagining that as the sun greets your face it encourages a softening of your jaw.
A gentle smile forms across your lips.
Eyes and cheeks softening too.
This sun moving to your shoulders now.
Melting away the struggles that come with living with ADHD.
The sun's rays moving down every vertebrae of your spine.
This warm Sun sending a message to your nervous system that it's okay to relax.
To be here in this moment.
Enjoying a deep breath into your belly and picturing the warm Sun greeting this part of you.
Softening any worries or fears.
Gentle rays of sunshine moving down your legs from hips to thighs,
Knees,
Shins,
Ankles all the way to your ten toes.
Sunshine offering the gift of warmth and ease floating down your arms all the way to the tips of your fingers.
Sunshine a natural dopamine boost.
It's sinking deeper into your body now.
As you imagine the warmth of the Sun on this perfect beach day.
Greeting your bones,
Tissues,
Ligaments and organs.
The blood that moves through your veins.
Every cell in your body filled with the pure energy of the Sun.
And finally,
Imagining all this warmth,
All these happy hormones flooding your brain.
Sunshine filling your prefrontal cortex,
The limbic system,
The amygdala,
Midbrain and brain stem.
Each ray of sunshine helping new networks to form within your brain.
Taking one nice deep breath into this moment of nervous system regulation and recalibration.
Trusting in this natural dopamine boost.
Opening your eyes when you're ready.
Have a great day.
