ADHD Friendly: Guided Meditation for a Wandering Mind 7 Minute Focus & Grounding for Anxiety

Welcome to calming anxiety. ADHD friendly guided meditation for a wondering mind. Simply seven minutes to focus and ground yourself anxiety. This is for the mind that won't stop.

The mind that feels like it's always running. This is a judgment-free zone. We are simply moving our focus, not silencing the mind. So find a comfortable position and know that fidgeting is welcome here.

The anchor breath, a controlled focus. Close your eyes if you can, but keep your hands active. Let's take three intentional anchor breaths. Breathing in three on those for a count of three.

Hold for two and then breathe out fully through your mouth for a count of four. Follow along with me if you wish. In two three, hold two out two three four.

In two three, hold two out two three four.

In two three, hold two out two three four.

This specific rhythm engages focus. Now our sensory anchors, sounds open your awareness to the room. Notice three distinct things you can hear right now. The furthest away, the nearest and the sound of my voice.

And then the sensory anchor number two. Touch. This brings your attention to two places. Your body is actively touching a surface. Your back on the chair, the soles of your feet on the floor.

Feel the weight and support. An active anchor number three movement. Now wiggle your toes and fingers very lightly. Feel life and movement in your extremities.

This movement is your safety anchor. Let's start with this body scan. Rapid feet and calf release. Send your attention down to your feet and calves.

We often hold the energy of fight or flight here. As you exhale, imagine that energy dissolving. Become aware of the sensations in your feet and your calf muscles. And with every out breath, every exhalation, the muscle fibers unwind.

They loosen and lengthen and you relax ever deeper. Now the stable core quickly move up to your thighs and hips. Feel the heavy stable weight of your pelvis. Sink deeper into the surface beneath you.

You are safe. You are supported. Become aware of the pressure beneath you. The core anchor and wandering mind bring your focus to the soft gentle rise and fall of your belly.

This is your center. If you feel at familiar flutter of anxiety or internal worry here, simply breathe into it.

Do not fight it. Imagine with every out breath that sensation simply melting away.

Every calm focused out breath gives you back more control, more understanding, more focus.

So allow yourself to truly take back this control.

Normalization and refocus, the wandering mind. If your thoughts have taken over, this is perfectly okay. Don't judge it. Don't anger with yourself. Just notice where the thought went and gently, kindly bring your focus back to the simple rhythm.

The wonderful, almost hypnotic rise and fall of every breath. Your breath is your safe harbor. Upper body surrender. Focus on your hands and arms now. Allow your hands to be soft and your arms to feel heavy.

Let your shoulders drop, releasing the weight that you've been carrying. Every out breath, they loosen ever so slightly more. And the golden light and facial release. Now visualize that golden warm light pouring down over the top of your head.

Let it smooth out your forehead and relax your jaw. This light reinforces the stability you have just established.

Conclusion and intention. Take a moment to breathe in clarity. You have intentionally reset your nervous system. Set one small intention now.

Carry this clear focus into the next hour of your day. You are grounded and ready. Now take a deep breath in and as you breathe out, wiggle your toes and feet again. Wiggle your fingers and when you are completely ready, slowly open your eyes.

Taking a moment to adjust to the light. Thank you for investing in you and your anxiety relief. Thank you for putting your faith and trust in calming anxiety. I have created a huge catalog of over 2,000 guided meditations.

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Let's speak together again tomorrow, my friend. Have a lovely day. Love all that you are and then in everything. Be kind.