August 14, 2025 • 65 mins
Welcome to this calming hypnosis session designed to support anyone living with ADHD. In this gentle recording, Jason Newland guides you through soothing breathing, a progressive body relaxation, and peaceful visualizations to quiet the mind and ease restlessness. Whether you’re looking for calm focus during the day or a gentle wind-down before bedtime, this session helps anchor your attention, reduce overstimulation, and encourage a greater sense of inner balance.
With nurturing affirmations and subconscious suggestions, you’ll discover how to embrace your strengths, let go of frustration, and find stillness even in moments of distraction. Use this recording whenever you need to feel calmer, more centered, and ready to focus—with kindness and patience for yourself.
With nurturing affirmations and subconscious suggestions, you’ll discover how to embrace your strengths, let go of frustration, and find stillness even in moments of distraction. Use this recording whenever you need to feel calmer, more centered, and ready to focus—with kindness and patience for yourself.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.
Please only listen when you can safely closualize. This is
(00:25):
hypnosis for ADHD, focus and calming. Now this is my
replacement for professional medical help from a doctor or you know,
(00:49):
psychiatrist or therapist, So please only listen to this with
the permission of your doctor or medical special list. So welcome.
(01:13):
This is I've created this to help you to improve
focus and calm your mind. And the one thing I've
been a little bit concerned about before starting this is
(01:35):
the fact that I clearly talk quite quietly and quite slowly.
So I hope that's okay. My natural speaking volved must Yeah,
(01:58):
I generally don't speak loudly, and I don't I'm not.
I don't talk quickly generally sometimes, but you know, generally,
you know, just this is my colored speed of talking.
(02:22):
S understand that, well. I hope that it's not frustrating,
that's all. And you may be wondering what's going to happen.
(02:43):
What am I going to say next? What I would
say is maybe wrap your mind around the idea of hypnos.
What do you think it is or do you believe
(03:05):
hypnosis is maybe you've seen hypnosis on television or on
YouTube where they're doing stage hypnosis and getting people to
forget their names or be stuck on the floor or
(03:29):
think that they're aliens and you know, you know wherever
and the audience are laughing, and or maybe you've seen
videos of people being hypnotized on street where their hands
(03:52):
are stuck together and they're unable to move, or maybe
they can't you know, they're given a bunch of numbers
to say, or count their fingers one, two, three, four, five.
(04:13):
For some reason, they can only count four, like where's
the finger gone? Things like that, which can be a
bit perplexing. See, I don't do that kind of stuff.
(04:35):
This is more for hopefully therapeutic reasons and therapeutic benefits
to those of you that are listening. And some hypnosis
(05:04):
can be very quick. Sun's very slow. Now. I could
do the quick hypnosis, but it wouldn't really, it wouldn't
fit me as it were, because I don't. I don't
(05:30):
do anything quickly really, or not most things. But it
hasn't always been this way, and I learned to slow down.
(05:55):
There's been times when I've been very, very unfocused and
very overactive, let's say, in the past, and reactive also.
(06:24):
And what I did is I started to learn meditation, mindfulness,
hypnosis nearly thirty BlimE year, nearly twenty eight years ago,
I was learning trying to learn hypnosis. Yeah, nineteen ninety eight,
(06:53):
I was trying to learn meditation even earlier than that,
ninety four. Ways to calm your mind. And anything that helps,
(07:20):
I think is welcome. Anything that helps is a positive.
(07:42):
So I'd like you to find a quiet, comfortable place
where you won't be disturbed, and you can settle into
a cozy position and allow your body to relax, whether
(08:07):
it's lying down or sitting in a comfortable chair that
supports your body, whether you're listening during the day or bedtime,
this session will guide you towards better concentration and inner
peace because when you listen to me, you listen to
(08:35):
my voice almost it's like an activation to your mind
to slow down and continue to slow down. It's almost
(09:04):
like having a spring clean in a way. If you
imagine your mind a big room with loads of massive windows,
and you open those windows and it's a winded day,
and that wind's just blown through, blowing everything away, and
(09:26):
maybe their room is full of things to think about,
all written on pieces of paper, thousands, hundreds of thousands
of pieces of paper, all piled up, but now they're
being blown around. In fact, they're being blown out of
the window through the wind, blowing everything out of the window,
(09:52):
eventually leaving that room bare and empty, peaceful and calm.
So there's breath work, guided imagery and positive affirmations to
(10:12):
help ease restlessness and encourage mental clarity. And all you
need to do is listen to my voice and give
yourself permission to relax completely. As we begin this journey
of focus and calm, you can just notice your breathing.
(10:39):
Perhaps take a deep, brief breath rather through your nose
and slowly exhale through your mouth, and feel your eyes
softly closing as you begin to turn your attention inward.
(11:00):
As you allow your body to sink into the surface
beneath you, you can notice how it fully supports your weight,
so that you can just let go out of any
need to hold yourself up and take another gentle breath
(11:25):
in and exhale slowly. And this is your time to
(11:48):
let go, to sent to yourself and to find calm
in this present moment now, simply notice you breathing as
it flows naturally. Don't worry about changing it. You can
(12:12):
just observe the cool air as you inhale, and warm
air as you exhil. With each soft breath out, Imagine
(12:34):
releasing any tension or over stimulated energy, breathing out any
distractions or stress, letting them drift away with your breath.
(13:02):
And if your mind is busy, that's okay. Just keep
returning your focus to the breath, as if each excel
carries away a little more day's noise. And you can
also be reminded of that big room with the windows
(13:23):
open and the wind blowing through, blowing everything out, calm
and everything down. Bringing your attention to the top of
your head, imagine a warm, gentle light glowing there, carrying
(13:45):
a feeling of relaxation and calm. As you focus on
this warm light, allow it to begin flowing down slowly
over your forehead, softening any tension, and feel it melt
(14:11):
away any tightness around your eyes and let it warm
and relax the tiny muscles there. As the light soothes
your temples and your cheeks, and it unhooks your jaw,
(14:40):
you might let your lips part slightly as your jaw
muscles are loosen. Now the soft south thing or light
(15:03):
moves into your neck and shoulders, melting away any tightness
or heaviness you've been carrying. With each breath, you let
(15:27):
your shoulders drop a little more, releasing the weight of
the day, and as you allow this wave of relaxation
to continue flowing gently down your body, it spreads to
(15:54):
your shoulders, through your arms, all the way to your hand, hands,
and fingertips, feeling a pleasant war and heaviness in your
arms as they relax completely. And the light now softens
(16:21):
your chest and your upper back, bringing calm and ease
as it radiates through your abdomen, relaxing your stomach as
(16:46):
you soften your lower back and hips, and the warm
relaxation travels down each leg, through your thighs, your knees,
(17:06):
into your calves and feeling it moving into your ankles,
your feet, and all the way down to the tips
of your toes. And with every breath, your entire body
(17:35):
grows more comfortable and ground it and you might even
imagine roots extending from your body into the earth, anchoring
you in safety and peace, connecting you to the healing earth,
(18:17):
as from the top of your head to the dips
of your toes, a tranquil, heavy calm is setting in
and you become more and more at peace. Now, let's
(18:49):
deepen this relaxation with your breath and take a slow,
deep in hell to count four one two, three four.
(19:16):
Now hold that breath for a moment one two and
exhil gently to the count of six one two, three, four,
(19:39):
five six, And notice your body relaxing even more deeply
as you breathe in this steady rhythm again, breathing one two,
(20:10):
three four, fill in your lungs with soothing air, holding
just for a second, and breathe out one two, three, four,
(20:34):
five six, allowing any remaining tightness to melt away. And
you can continue this cycle at your own pace, letting
(20:59):
the count anchor your attention. And if your mind starts
to wonder, that's all right, just simply bring your focus
back to the gentle counting and breath. And each breath
(21:26):
is an opportunity to begin again to focus calmly, and
feel yourself drifting deeper into relaxation as you're breathing finds
a slow, easy rhythm. Now imagine yourself in a place
(21:57):
that feels very peaceful and safe fear, a place where
you can concentrate easily. Perhaps you find yourself in a quiet,
(22:19):
sunny forest. The soft golden light filters through the leaves
of the tall trees. The air is fresh and cool
on your skin, and you hear a gentle breeze rustling
(22:43):
the leaves above, and maybe the distant sound of a
small stream flowing calmly in the distance. And birds are
(23:04):
singing softly in the trees. Their melodies bring in a
sense of comfort and tranquility. As you take a moment
to absorb this scene, the soft colors of nature, the
(23:27):
subtle sense of earth and wood, and the feeling of
a calm world around you. And everything is still inserene,
(23:47):
and you feel completely at ease. Now begin to walk
slowly along a path in this forest, and with each
(24:07):
step you take, just notice how your body feels lighter
as you're walking on soft supported ground. Each footstep brings
you closer to a place of deep focus and clarity.
(24:31):
And there's no rush. You're simply wandering peacefully step by step,
and with each movement you can fill your mind, becoming clearer,
(24:52):
and after a short while, you come to a small
clearing among the tree and the ground there is covered
in soft grass and moss, and you desire to sit
(25:14):
down or perhaps lie down on this comfortable green carpet
as you feel the solid earth supporting you beneath the
softness of the grass. And this clearing is your own
(25:40):
safe space, a place where you feel perfectly calm, focused
and at home. And in this space, your thoughts and
feelings are completely okay and you can arise and flow
(26:06):
freely without any judgment or pressure because you are just
simply present, relaxed, and open. Now, as you sit quietly
(26:37):
in your safe space, you notice a small wildflower nearby,
growing amidst the grass. Now, take a moment to gently
(26:59):
focus on this single flower. You can see its color,
perhaps a soft blue or a bright yellow, and notice
(27:21):
the delicate shape of its petals and watch as it
sways ever so slightly with the breeze. As you allow
(27:44):
this one simple, beautiful thing to hold your attention for
a while, And if other thoughts, memories, or feelings float
(28:06):
into your mind, that's all right. You can just acknowledge them,
let them be for a moment, and then gently guide
your focus back to that flower and just as you
(28:34):
returned your focus to your breathing earlier, now you return
it to observe in the details of this flower, and
you can use it as an anchor for your mind,
(28:59):
a single goal point that brings you back to the
present whenever your attention wanders. You may find that the
longer you gaze at the flower, the more still and
focus your mind becomes. And even in this peaceful place,
(29:33):
it's natural the thoughts to arise now and then, and
you might suddenly remember something you have to do later on,
or perhaps your mind might try to distract you with
(29:57):
rander ideas. And whenever a thowt pops up, just imagine
it as a fluffy white cloud drifting through the sky
(30:19):
of your mind, and notice the thought cloud floating in
and simply watch it drift by overhead. And you don't
(30:41):
need to chase after it or engage of it. You
can just observe it curiously for a moment and then
let it go on its way. With each thought that
(31:09):
comes can be treated disgently recognized, then allowed to pass,
allowed to just let them go, because you see that
(31:31):
those clouds have thought gradually floating away ou to sight,
moving away far away, But you remain here, calm and
(31:52):
grounded while the thoughts come and go. It feels good
to realize that you can let your thought pass by
without getting caught in them. You can just observe them
(32:19):
coming and going. Now, take a slow breath in, and
as you excel, feel the calmness growing inside you. You
are becoming an even more peaceful observer of your own mind.
(32:46):
And each breath deepens your connection to this moment, ground
in you in the here and now, as you realize
that you are not your thoughts. You are the steady,
(33:12):
quiet presence that watches those thoughts. And there's a big
quiet part of you that is always centered and aware,
(33:35):
and no matter what thoughts or feelings come and go,
rest in that awareness for a few moments, breatheing slowly
and being present. Now, imagine a wave of clarity washing
(34:18):
over you from head to toe, like a soothing ripple
of water through your mind and in your mind's eye.
Visualize that there is a clear, still lake in the
(34:42):
middle of this forest clearing, and this lake represents your mind.
And see how calm and glassy the water is as
it reflects the sky, and if any remained in rapports
(35:12):
of disturbances appear on the surface. They are gently settling
down now as the water becomes completely smooth and tranquil,
(35:38):
Your mind is just like that lake, clear, still and serene.
(36:00):
Do you feel a quiet confidence as you gaze at
this lake, knowing that it symbolizes your own focused mind?
(36:22):
And in this moment, you are calm, You are focused,
and you are capable of directing your attention where you
wanted to go, enjoying this feeling of mental stillness and strength.
(36:49):
Now your body and mind are now deeply relaxed, and
you've a wonderful inner calm and in this state, Let's
introduce some positive thoughts and ideas to help you build
(37:15):
even stronger focus and self confidence. And you can repeat
these affirmations silently in your head, or simply just listen
(37:37):
to them and allow them to sink in, deeply, sink in,
knowing that each affirmation is true for you. And you
may even imagine the words gently echoing in that calm
(38:01):
lake of your mind. I am calm, I am focused,
(38:37):
I am at peace. I have the power to guide
(39:02):
my thoughts and find clarity. Each time my mind wanders,
(39:27):
I bring my attention back gently and without judgment. I
(39:52):
trust my mind, and now I know that I can
focus when I need to. And as you absorb these
(40:20):
ideas and notice how they make you feel, you might
feel a lightness or warm in your chest. Issue you
(40:42):
affirm your ability to relax deeply, can concentrate, and you
(41:08):
can direct your mind. You can stay calm, And every
time you practice this focus, it will get easier because
(41:33):
you're training your brain to work with you and you're
already doing so well. And you can let a sense
of confidence and self trust grow within you with every
(41:58):
affirmation you accept. Now, in this peaceful state, just allow
(42:29):
yourself to reflect on the unique qualities of your mind,
because you may have ADHD and you know it can
bring challenges like distractability or restlessness, But these are just
(42:54):
one side of the story. And on the other side,
there are so many strengths and gifts that come with ADHD,
(43:15):
and you can take a moment to acknowledge those positive
traits in yourself. For instance, the same active mind that
sometimes wanders off is also incredibly imaginative and creative, and
(43:44):
you have a natural curiosity about the world, always noticing
things others might miss. You might even say that your
(44:09):
mind loves to explore, and that curiosity is a wonderful strength.
As you think about your energy and enthusiasm that lively
(44:41):
spark inside you, and that energy can be channeled into
passion and productivity, fueling you to pursue things things that
you care about with great zest. And consider your ability
(45:13):
to intensely focus on something that you love or find interesting.
Perhaps you've noticed how you can get super absorbed in
a hobby or a game for hours, and that is
(45:38):
also sometimes called hyper focus, and it's like a superpower
of ADHD that lets you dive deeply into what truly
matters to you, and not everyone can concentrate as powerfully
(46:04):
as you can when you're really interested. Your mind can
also think outside the box, coming up with ideas and
solutions from unique angles that others might not see. And
(46:29):
this innovative thinking sets you apart from a special advantage
that you possess. You can take pride in these qualities.
You know, your creativity, your curiosity, your capacity for hyper focus,
(46:56):
your dynamic energy are much more because these traits are
part of what makes you who you are, and they
can help you achieve great things, even traits that seem
(47:25):
challenging have an upside. Being impulsive can also mean being
spontaneous and brave, and being sensitive means you're empathic and
(47:49):
feel things deeply. You might also notice that you're very
adventurous and resilient and despite difficulties, you keep going and
you keep adapting, and all of those strengths woven into
(48:23):
the fabric of ADHD and into you. Let you appreciate yourself,
Allow yourself to feel a sense of appreciation for your new,
unique mind and its talents because you're not broken at all.
(48:54):
You are brilliantly you in your own way, with a
brain that just works differently and can do amaze and things.
Now invite a feeling of compassion and understanding towards yourself
(49:24):
because you deserve it, and remind yourself that it's okay
to face challenges because everyone does. And what's important is
that you treat yourself with the same kindness you would
(49:45):
offer a friend. And you are learning and growing each
day and you're doing your best. Just give yourself permission
(50:13):
to be patient with your progress, and if you make
a mistake or lose focus, it's all right. And instead
of criticizing yourself, you can gently encourage yourself to try again,
(50:37):
just as we practice bringing attention back without judgment, and
by being kind to yourself, you replace any old feelings
of shame or frustration with hope and resilience, and you
(51:04):
learn to work with your brain instead of against it.
And this self compassion is truly powerful, and it melts
away any stress and builds up your confidence, helping you
(51:26):
to bounce back from setbacks every time. In fact, experts
notice that mindful self compassion can reduce harsh self criticism
(51:52):
and create a much kinder inner voice that sounds nice.
Just feel how much lighter you become as you let
go of self judgment. You can forgive yourself the past
(52:17):
difficulties as you embrace a new positive way forward. As
your picture now how you will carry this understanding into
your daily life. You can envision yourself in a situation
(52:44):
that normally challenges your focus, perhaps sitting at your desk
or study or work, or in a classroom listening to
your teacher doing homework in the evening, wherever the scenario is,
and you can see your future self in that scenario,
(53:08):
remaining as calm and focused as you are right now.
And maybe you imagine writing or reading with a gentle
concentration or completing a task step by step with confidence,
(53:40):
and you feel the same relaxed alertness that you do
at this moment. And if a distraction appears, maybe a
noise astray thought, you just stay composed and you might
(54:11):
notice the distraction briefly, but then you let it go,
just like watching a cloud drift by, and return your
(54:32):
attention to your task because you are patient and persistent,
focusing just on one thing at a time. And notice
(55:05):
how well you can concentrate in this image and how
good it feels to accomplish your task with clarity. You
(55:25):
might even feel proud of yourself in that scenario, knowing
you've done what you've set out to do and this
can't focus is your new superpower and will be with
you whenever you need it in real life. Now allow
(55:58):
yourself to feel, to truly feel the happiness and confidence
from this success because you can do this. You have
all the tools within you. Your creative, curious, powerful mind
(56:25):
is also a focused and steady mind when you give
it the chance, and every day you'll get a little
better at you use in your focus, and every small
(56:50):
victory is a big step forward as you remember to
celebrate those steps and to be kind to yourself always.
(57:16):
You're learning to trust yourself and you believe in yourself
more and more. Now you've done a wonderful job in
this session, and now it's time to gently conclude this
(57:42):
hypnosis journey, and you have a choice for how to finish,
depending on whether you need to resume your day or
drift off to slap. Just take a moment to notice
(58:06):
how relaxed and positive you feel right now, as you
know that all these good feelings, the calm, the focus,
the self compassion will remain with you long after this
(58:29):
session has ended, supporting you in your daily life. And
when you're ready, follow the next steps for even waking
up or drifting off into a deep sleep if it's
(59:02):
daytime and you need to rewaken and refocus on your day.
To start by taking a nice, deep, energizing breath, and
you can begin to wiggle your fingers and toes, bringing
gentle movement back into your body. You feel the waking
(59:24):
energy flowing into your arms and legs, and I'll kind
of count from one to five, and with each breath
you become more alert and awake, carrying this calm focus
with you the rest of the day. One starting to wake,
(59:52):
feeling energ eyes in your body. Two becoming more aware
of the room around you, sounds and lights returning. Three
(01:00:13):
feeling clearer, refreshed, and focused as if you've had a
wonderful rest. Four almost fully awake. Now take another deep breath,
(01:00:37):
fill in your lungs with fresh, bright energy, and five
open your eyes fully awake, feeling calm, focused and ready
(01:01:02):
to continue your day with a clear mind. Just take
a moment to stretch your arms and shoulders if you want,
and you are alert, confident, and ready to use your
focus and creativity in anything you do today. Now, if
(01:01:29):
it's bedtime or you're ready to drift off into a sleep,
you don't need to do anything at all extept Just
stay relaxed, continue to lie here peacefully, feed in the
heaveness of your body as it sinks into the bed,
(01:01:54):
as every breath takes you deeper into a state of
drowsy comfort. And there is nothing else you need to
do tonight, and nowhere else you need to be. You
can just leo completely now, feel how cozy and safe
(01:02:24):
you are with your eyes closed, and they will remain
closed as you begin to drift into a deep, RESTful sleep,
and any thoughts that come will now simply turn into
(01:02:49):
a soft, dreamy images and then fade away. And as
your mind is quiet, your body is relaxed, and from
(01:03:15):
the top of your head to the bottom of your feet,
you're comfortably.
Speaker 2 (01:03:23):
Warm, calm, and sleepy.
Speaker 1 (01:03:37):
Allow the deep calm we created to carry you effortlessly
into sweet, healing sleep, and tonight you will sleep soundly,
and your unconscious mind will remember all of the positive
(01:04:02):
messages you heard, and you will continue working gently for you,
helping you focus and feel calm even after you wake.
(01:04:24):
So for now you can just enjoy this feeling of
complete peace floating into sleep. Good night, and sleep well.
(01:04:49):
Thank you for listening. Remember to be kind to yourself,
because you deserve to be happy. A gent with yourself.
He deserved to feel safe. Lots of love, Aye,
Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.
Please only listen when you can safely closualize. This is
(00:25):
hypnosis for ADHD, focus and calming. Now this is my
replacement for professional medical help from a doctor or you know,
(00:49):
psychiatrist or therapist, So please only listen to this with
the permission of your doctor or medical special list. So welcome.
(01:13):
This is I've created this to help you to improve
focus and calm your mind. And the one thing I've
been a little bit concerned about before starting this is
(01:35):
the fact that I clearly talk quite quietly and quite slowly.
So I hope that's okay. My natural speaking volved must Yeah,
(01:58):
I generally don't speak loudly, and I don't I'm not.
I don't talk quickly generally sometimes, but you know, generally,
you know, just this is my colored speed of talking.
(02:22):
S understand that, well. I hope that it's not frustrating,
that's all. And you may be wondering what's going to happen.
(02:43):
What am I going to say next? What I would
say is maybe wrap your mind around the idea of hypnos.
What do you think it is or do you believe
(03:05):
hypnosis is maybe you've seen hypnosis on television or on
YouTube where they're doing stage hypnosis and getting people to
forget their names or be stuck on the floor or
(03:29):
think that they're aliens and you know, you know wherever
and the audience are laughing, and or maybe you've seen
videos of people being hypnotized on street where their hands
(03:52):
are stuck together and they're unable to move, or maybe
they can't you know, they're given a bunch of numbers
to say, or count their fingers one, two, three, four, five.
(04:13):
For some reason, they can only count four, like where's
the finger gone? Things like that, which can be a
bit perplexing. See, I don't do that kind of stuff.
(04:35):
This is more for hopefully therapeutic reasons and therapeutic benefits
to those of you that are listening. And some hypnosis
(05:04):
can be very quick. Sun's very slow. Now. I could
do the quick hypnosis, but it wouldn't really, it wouldn't
fit me as it were, because I don't. I don't
(05:30):
do anything quickly really, or not most things. But it
hasn't always been this way, and I learned to slow down.
(05:55):
There's been times when I've been very, very unfocused and
very overactive, let's say, in the past, and reactive also.
(06:24):
And what I did is I started to learn meditation, mindfulness,
hypnosis nearly thirty BlimE year, nearly twenty eight years ago,
I was learning trying to learn hypnosis. Yeah, nineteen ninety eight,
(06:53):
I was trying to learn meditation even earlier than that,
ninety four. Ways to calm your mind. And anything that helps,
(07:20):
I think is welcome. Anything that helps is a positive.
(07:42):
So I'd like you to find a quiet, comfortable place
where you won't be disturbed, and you can settle into
a cozy position and allow your body to relax, whether
(08:07):
it's lying down or sitting in a comfortable chair that
supports your body, whether you're listening during the day or bedtime,
this session will guide you towards better concentration and inner
peace because when you listen to me, you listen to
(08:35):
my voice almost it's like an activation to your mind
to slow down and continue to slow down. It's almost
(09:04):
like having a spring clean in a way. If you
imagine your mind a big room with loads of massive windows,
and you open those windows and it's a winded day,
and that wind's just blown through, blowing everything away, and
(09:26):
maybe their room is full of things to think about,
all written on pieces of paper, thousands, hundreds of thousands
of pieces of paper, all piled up, but now they're
being blown around. In fact, they're being blown out of
the window through the wind, blowing everything out of the window,
(09:52):
eventually leaving that room bare and empty, peaceful and calm.
So there's breath work, guided imagery and positive affirmations to
(10:12):
help ease restlessness and encourage mental clarity. And all you
need to do is listen to my voice and give
yourself permission to relax completely. As we begin this journey
of focus and calm, you can just notice your breathing.
(10:39):
Perhaps take a deep, brief breath rather through your nose
and slowly exhale through your mouth, and feel your eyes
softly closing as you begin to turn your attention inward.
(11:00):
As you allow your body to sink into the surface
beneath you, you can notice how it fully supports your weight,
so that you can just let go out of any
need to hold yourself up and take another gentle breath
(11:25):
in and exhale slowly. And this is your time to
(11:48):
let go, to sent to yourself and to find calm
in this present moment now, simply notice you breathing as
it flows naturally. Don't worry about changing it. You can
(12:12):
just observe the cool air as you inhale, and warm
air as you exhil. With each soft breath out, Imagine
(12:34):
releasing any tension or over stimulated energy, breathing out any
distractions or stress, letting them drift away with your breath.
(13:02):
And if your mind is busy, that's okay. Just keep
returning your focus to the breath, as if each excel
carries away a little more day's noise. And you can
also be reminded of that big room with the windows
(13:23):
open and the wind blowing through, blowing everything out, calm
and everything down. Bringing your attention to the top of
your head, imagine a warm, gentle light glowing there, carrying
(13:45):
a feeling of relaxation and calm. As you focus on
this warm light, allow it to begin flowing down slowly
over your forehead, softening any tension, and feel it melt
(14:11):
away any tightness around your eyes and let it warm
and relax the tiny muscles there. As the light soothes
your temples and your cheeks, and it unhooks your jaw,
(14:40):
you might let your lips part slightly as your jaw
muscles are loosen. Now the soft south thing or light
(15:03):
moves into your neck and shoulders, melting away any tightness
or heaviness you've been carrying. With each breath, you let
(15:27):
your shoulders drop a little more, releasing the weight of
the day, and as you allow this wave of relaxation
to continue flowing gently down your body, it spreads to
(15:54):
your shoulders, through your arms, all the way to your hand, hands,
and fingertips, feeling a pleasant war and heaviness in your
arms as they relax completely. And the light now softens
(16:21):
your chest and your upper back, bringing calm and ease
as it radiates through your abdomen, relaxing your stomach as
(16:46):
you soften your lower back and hips, and the warm
relaxation travels down each leg, through your thighs, your knees,
(17:06):
into your calves and feeling it moving into your ankles,
your feet, and all the way down to the tips
of your toes. And with every breath, your entire body
(17:35):
grows more comfortable and ground it and you might even
imagine roots extending from your body into the earth, anchoring
you in safety and peace, connecting you to the healing earth,
(18:17):
as from the top of your head to the dips
of your toes, a tranquil, heavy calm is setting in
and you become more and more at peace. Now, let's
(18:49):
deepen this relaxation with your breath and take a slow,
deep in hell to count four one two, three four.
(19:16):
Now hold that breath for a moment one two and
exhil gently to the count of six one two, three, four,
(19:39):
five six, And notice your body relaxing even more deeply
as you breathe in this steady rhythm again, breathing one two,
(20:10):
three four, fill in your lungs with soothing air, holding
just for a second, and breathe out one two, three, four,
(20:34):
five six, allowing any remaining tightness to melt away. And
you can continue this cycle at your own pace, letting
(20:59):
the count anchor your attention. And if your mind starts
to wonder, that's all right, just simply bring your focus
back to the gentle counting and breath. And each breath
(21:26):
is an opportunity to begin again to focus calmly, and
feel yourself drifting deeper into relaxation as you're breathing finds
a slow, easy rhythm. Now imagine yourself in a place
(21:57):
that feels very peaceful and safe fear, a place where
you can concentrate easily. Perhaps you find yourself in a quiet,
(22:19):
sunny forest. The soft golden light filters through the leaves
of the tall trees. The air is fresh and cool
on your skin, and you hear a gentle breeze rustling
(22:43):
the leaves above, and maybe the distant sound of a
small stream flowing calmly in the distance. And birds are
(23:04):
singing softly in the trees. Their melodies bring in a
sense of comfort and tranquility. As you take a moment
to absorb this scene, the soft colors of nature, the
(23:27):
subtle sense of earth and wood, and the feeling of
a calm world around you. And everything is still inserene,
(23:47):
and you feel completely at ease. Now begin to walk
slowly along a path in this forest, and with each
(24:07):
step you take, just notice how your body feels lighter
as you're walking on soft supported ground. Each footstep brings
you closer to a place of deep focus and clarity.
(24:31):
And there's no rush. You're simply wandering peacefully step by step,
and with each movement you can fill your mind, becoming clearer,
(24:52):
and after a short while, you come to a small
clearing among the tree and the ground there is covered
in soft grass and moss, and you desire to sit
(25:14):
down or perhaps lie down on this comfortable green carpet
as you feel the solid earth supporting you beneath the
softness of the grass. And this clearing is your own
(25:40):
safe space, a place where you feel perfectly calm, focused
and at home. And in this space, your thoughts and
feelings are completely okay and you can arise and flow
(26:06):
freely without any judgment or pressure because you are just
simply present, relaxed, and open. Now, as you sit quietly
(26:37):
in your safe space, you notice a small wildflower nearby,
growing amidst the grass. Now, take a moment to gently
(26:59):
focus on this single flower. You can see its color,
perhaps a soft blue or a bright yellow, and notice
(27:21):
the delicate shape of its petals and watch as it
sways ever so slightly with the breeze. As you allow
(27:44):
this one simple, beautiful thing to hold your attention for
a while, And if other thoughts, memories, or feelings float
(28:06):
into your mind, that's all right. You can just acknowledge them,
let them be for a moment, and then gently guide
your focus back to that flower and just as you
(28:34):
returned your focus to your breathing earlier, now you return
it to observe in the details of this flower, and
you can use it as an anchor for your mind,
(28:59):
a single goal point that brings you back to the
present whenever your attention wanders. You may find that the
longer you gaze at the flower, the more still and
focus your mind becomes. And even in this peaceful place,
(29:33):
it's natural the thoughts to arise now and then, and
you might suddenly remember something you have to do later on,
or perhaps your mind might try to distract you with
(29:57):
rander ideas. And whenever a thowt pops up, just imagine
it as a fluffy white cloud drifting through the sky
(30:19):
of your mind, and notice the thought cloud floating in
and simply watch it drift by overhead. And you don't
(30:41):
need to chase after it or engage of it. You
can just observe it curiously for a moment and then
let it go on its way. With each thought that
(31:09):
comes can be treated disgently recognized, then allowed to pass,
allowed to just let them go, because you see that
(31:31):
those clouds have thought gradually floating away ou to sight,
moving away far away, But you remain here, calm and
(31:52):
grounded while the thoughts come and go. It feels good
to realize that you can let your thought pass by
without getting caught in them. You can just observe them
(32:19):
coming and going. Now, take a slow breath in, and
as you excel, feel the calmness growing inside you. You
are becoming an even more peaceful observer of your own mind.
(32:46):
And each breath deepens your connection to this moment, ground
in you in the here and now, as you realize
that you are not your thoughts. You are the steady,
(33:12):
quiet presence that watches those thoughts. And there's a big
quiet part of you that is always centered and aware,
(33:35):
and no matter what thoughts or feelings come and go,
rest in that awareness for a few moments, breatheing slowly
and being present. Now, imagine a wave of clarity washing
(34:18):
over you from head to toe, like a soothing ripple
of water through your mind and in your mind's eye.
Visualize that there is a clear, still lake in the
(34:42):
middle of this forest clearing, and this lake represents your mind.
And see how calm and glassy the water is as
it reflects the sky, and if any remained in rapports
(35:12):
of disturbances appear on the surface. They are gently settling
down now as the water becomes completely smooth and tranquil,
(35:38):
Your mind is just like that lake, clear, still and serene.
(36:00):
Do you feel a quiet confidence as you gaze at
this lake, knowing that it symbolizes your own focused mind?
(36:22):
And in this moment, you are calm, You are focused,
and you are capable of directing your attention where you
wanted to go, enjoying this feeling of mental stillness and strength.
(36:49):
Now your body and mind are now deeply relaxed, and
you've a wonderful inner calm and in this state, Let's
introduce some positive thoughts and ideas to help you build
(37:15):
even stronger focus and self confidence. And you can repeat
these affirmations silently in your head, or simply just listen
(37:37):
to them and allow them to sink in, deeply, sink in,
knowing that each affirmation is true for you. And you
may even imagine the words gently echoing in that calm
(38:01):
lake of your mind. I am calm, I am focused,
(38:37):
I am at peace. I have the power to guide
(39:02):
my thoughts and find clarity. Each time my mind wanders,
(39:27):
I bring my attention back gently and without judgment. I
(39:52):
trust my mind, and now I know that I can
focus when I need to. And as you absorb these
(40:20):
ideas and notice how they make you feel, you might
feel a lightness or warm in your chest. Issue you
(40:42):
affirm your ability to relax deeply, can concentrate, and you
(41:08):
can direct your mind. You can stay calm, And every
time you practice this focus, it will get easier because
(41:33):
you're training your brain to work with you and you're
already doing so well. And you can let a sense
of confidence and self trust grow within you with every
(41:58):
affirmation you accept. Now, in this peaceful state, just allow
(42:29):
yourself to reflect on the unique qualities of your mind,
because you may have ADHD and you know it can
bring challenges like distractability or restlessness, But these are just
(42:54):
one side of the story. And on the other side,
there are so many strengths and gifts that come with ADHD,
(43:15):
and you can take a moment to acknowledge those positive
traits in yourself. For instance, the same active mind that
sometimes wanders off is also incredibly imaginative and creative, and
(43:44):
you have a natural curiosity about the world, always noticing
things others might miss. You might even say that your
(44:09):
mind loves to explore, and that curiosity is a wonderful strength.
As you think about your energy and enthusiasm that lively
(44:41):
spark inside you, and that energy can be channeled into
passion and productivity, fueling you to pursue things things that
you care about with great zest. And consider your ability
(45:13):
to intensely focus on something that you love or find interesting.
Perhaps you've noticed how you can get super absorbed in
a hobby or a game for hours, and that is
(45:38):
also sometimes called hyper focus, and it's like a superpower
of ADHD that lets you dive deeply into what truly
matters to you, and not everyone can concentrate as powerfully
(46:04):
as you can when you're really interested. Your mind can
also think outside the box, coming up with ideas and
solutions from unique angles that others might not see. And
(46:29):
this innovative thinking sets you apart from a special advantage
that you possess. You can take pride in these qualities.
You know, your creativity, your curiosity, your capacity for hyper focus,
(46:56):
your dynamic energy are much more because these traits are
part of what makes you who you are, and they
can help you achieve great things, even traits that seem
(47:25):
challenging have an upside. Being impulsive can also mean being
spontaneous and brave, and being sensitive means you're empathic and
(47:49):
feel things deeply. You might also notice that you're very
adventurous and resilient and despite difficulties, you keep going and
you keep adapting, and all of those strengths woven into
(48:23):
the fabric of ADHD and into you. Let you appreciate yourself,
Allow yourself to feel a sense of appreciation for your new,
unique mind and its talents because you're not broken at all.
(48:54):
You are brilliantly you in your own way, with a
brain that just works differently and can do amaze and things.
Now invite a feeling of compassion and understanding towards yourself
(49:24):
because you deserve it, and remind yourself that it's okay
to face challenges because everyone does. And what's important is
that you treat yourself with the same kindness you would
(49:45):
offer a friend. And you are learning and growing each
day and you're doing your best. Just give yourself permission
(50:13):
to be patient with your progress, and if you make
a mistake or lose focus, it's all right. And instead
of criticizing yourself, you can gently encourage yourself to try again,
(50:37):
just as we practice bringing attention back without judgment, and
by being kind to yourself, you replace any old feelings
of shame or frustration with hope and resilience, and you
(51:04):
learn to work with your brain instead of against it.
And this self compassion is truly powerful, and it melts
away any stress and builds up your confidence, helping you
(51:26):
to bounce back from setbacks every time. In fact, experts
notice that mindful self compassion can reduce harsh self criticism
(51:52):
and create a much kinder inner voice that sounds nice.
Just feel how much lighter you become as you let
go of self judgment. You can forgive yourself the past
(52:17):
difficulties as you embrace a new positive way forward. As
your picture now how you will carry this understanding into
your daily life. You can envision yourself in a situation
(52:44):
that normally challenges your focus, perhaps sitting at your desk
or study or work, or in a classroom listening to
your teacher doing homework in the evening, wherever the scenario is,
and you can see your future self in that scenario,
(53:08):
remaining as calm and focused as you are right now.
And maybe you imagine writing or reading with a gentle
concentration or completing a task step by step with confidence,
(53:40):
and you feel the same relaxed alertness that you do
at this moment. And if a distraction appears, maybe a
noise astray thought, you just stay composed and you might
(54:11):
notice the distraction briefly, but then you let it go,
just like watching a cloud drift by, and return your
(54:32):
attention to your task because you are patient and persistent,
focusing just on one thing at a time. And notice
(55:05):
how well you can concentrate in this image and how
good it feels to accomplish your task with clarity. You
(55:25):
might even feel proud of yourself in that scenario, knowing
you've done what you've set out to do and this
can't focus is your new superpower and will be with
you whenever you need it in real life. Now allow
(55:58):
yourself to feel, to truly feel the happiness and confidence
from this success because you can do this. You have
all the tools within you. Your creative, curious, powerful mind
(56:25):
is also a focused and steady mind when you give
it the chance, and every day you'll get a little
better at you use in your focus, and every small
(56:50):
victory is a big step forward as you remember to
celebrate those steps and to be kind to yourself always.
(57:16):
You're learning to trust yourself and you believe in yourself
more and more. Now you've done a wonderful job in
this session, and now it's time to gently conclude this
(57:42):
hypnosis journey, and you have a choice for how to finish,
depending on whether you need to resume your day or
drift off to slap. Just take a moment to notice
(58:06):
how relaxed and positive you feel right now, as you
know that all these good feelings, the calm, the focus,
the self compassion will remain with you long after this
(58:29):
session has ended, supporting you in your daily life. And
when you're ready, follow the next steps for even waking
up or drifting off into a deep sleep if it's
(59:02):
daytime and you need to rewaken and refocus on your day.
To start by taking a nice, deep, energizing breath, and
you can begin to wiggle your fingers and toes, bringing
gentle movement back into your body. You feel the waking
(59:24):
energy flowing into your arms and legs, and I'll kind
of count from one to five, and with each breath
you become more alert and awake, carrying this calm focus
with you the rest of the day. One starting to wake,
(59:52):
feeling energ eyes in your body. Two becoming more aware
of the room around you, sounds and lights returning. Three
(01:00:13):
feeling clearer, refreshed, and focused as if you've had a
wonderful rest. Four almost fully awake. Now take another deep breath,
(01:00:37):
fill in your lungs with fresh, bright energy, and five
open your eyes fully awake, feeling calm, focused and ready
(01:01:02):
to continue your day with a clear mind. Just take
a moment to stretch your arms and shoulders if you want,
and you are alert, confident, and ready to use your
focus and creativity in anything you do today. Now, if
(01:01:29):
it's bedtime or you're ready to drift off into a sleep,
you don't need to do anything at all extept Just
stay relaxed, continue to lie here peacefully, feed in the
heaveness of your body as it sinks into the bed,
(01:01:54):
as every breath takes you deeper into a state of
drowsy comfort. And there is nothing else you need to
do tonight, and nowhere else you need to be. You
can just leo completely now, feel how cozy and safe
(01:02:24):
you are with your eyes closed, and they will remain
closed as you begin to drift into a deep, RESTful sleep,
and any thoughts that come will now simply turn into
(01:02:49):
a soft, dreamy images and then fade away. And as
your mind is quiet, your body is relaxed, and from
(01:03:15):
the top of your head to the bottom of your feet,
you're comfortably.
Speaker 2 (01:03:23):
Warm, calm, and sleepy.
Speaker 1 (01:03:37):
Allow the deep calm we created to carry you effortlessly
into sweet, healing sleep, and tonight you will sleep soundly,
and your unconscious mind will remember all of the positive
(01:04:02):
messages you heard, and you will continue working gently for you,
helping you focus and feel calm even after you wake.
(01:04:24):
So for now you can just enjoy this feeling of
complete peace floating into sleep. Good night, and sleep well.
(01:04:49):
Thank you for listening. Remember to be kind to yourself,
because you deserve to be happy. A gent with yourself.
He deserved to feel safe. Lots of love, Aye,
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