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.
Mark as Played
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 not
a replacement for professional medical help from a doctor or
(00:47):
you know, psychiatrist or therapist, so please only listen to
this with the permission of your doctor or medical special list.
So welcome. This is I've created this to help you
(01:17):
to improve focus and calm your mind. Now, the one
thing I've been a little bit concerned about before starting
this is the fact that I clearly talk quite quietly
(01:41):
and quite slowly. So I hope that's okay. My natural
speaking volved must Yeah, I generally don't speak loudly, and
(02:01):
I don't I'm not I don't talk quickly generally sometimes,
but you know, generally, you know, just this is my
color speed of talking. S understand that well. I hope
(02:26):
that it's not frustrating, that's all. And you may be
wondering what's going to happen, What am I going to
say next? What I would say is maybe wrap your
(02:56):
mind around the idea of hypnosis. What do you think
it is or do you believe hypnosis is maybe you've
seen hypnosis on television or on YouTube where they're doing
(03:19):
stage hypnosis and getting people to forget their names or
be stuck on the floor or think that they're aliens
and you know, you know whatever, and the audience are laughing,
and or maybe we've seen videos of people being hypnotized
(03:45):
on street where their hands are stuck together and they're
unable to move, or maybe they can't you know, they're
(04:06):
giving a bunch of numbers to say or count their
fingers one, two, three, four, five, but some reason they
can only counter four, like where's the finger gone? Things
like that, which can be a bit perplexing. See, I
(04:28):
don't do that kind of stuff. This is more for
hopefully therapeutic reasons and therapeutic benefits to those of you
(04:50):
that are listening. And some hypnosis can be very quick.
Sun's very slow. Now. I could do the quick hypnosis,
(05:17):
but it wouldn't really, it wouldn't fit me as it were,
because I don't I don't do anything quickly really, or
not most things. But it hasn't always been this way,
(05:47):
and I learned to slow down. There's been times when
I've been very, very unfocused and very overactive, let's say,
(06:09):
in the past, and reactive also. And what I did
is I started to learn meditation, mindfulness, hypnosis nearly thirty
(06:37):
BlimE year, nearly twenty eight years ago, I was learning
trying to learn hypnosis. Yeah, nineteen ninety eight, I was
trying to learn meditation even earlier than that, ninety four.
(07:08):
Ways to calm your mind. And anything that helps, I
think is welcome. Anything that helps is a positive. So
(07:42):
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 it's
(08:07):
lying down or sitting in a comfortable chair that supports
your body, whether you're listening during the day of 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 windy day,
and that wind's just blowing through, blowing everything away. And
(09:26):
maybe that 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 bear 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 exhal 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 of any need
to hold yourself up and take another gentle breath in
(11:27):
and exhale slowly. And this is your time to let go,
(11:51):
to sent to yourself and to find calm in this
present moment now, simply notice your breathing as it flows naturally.
Don't worry about changing it. You can just observe the
(12:16):
cool air as you inhale, and the warm air as
you exil. With each soft breath out, imagine releasing any
tension or over stimulated energy, breathing out any distractions or stress,
(12:53):
letting them drift away with your breath. 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 of the day's noise. You can also be
(13:19):
reminded of that big room of the windows open and
the wind blowing through, blowing everything out, calm and everything down.
Bringing your attention to the top of your head, imagine
(13:40):
a warm, gentle light glowing there, carrying a feeling of
relaxation and calm. As you focus on this warm light,
allow it to begin flowing down slowly over your forehead,
(14:04):
softening any tension, and feel it melt away any tightness
around your eyes and let it warm and relax the
tiny muscles there. As the light soothes your temples and
(14:32):
your cheeks, and it unhooks your jaw, you might let
your lips part slightly as your jaw muscles are loosen.
Now the soft south thing light moves into your neck
(15:05):
and shoulders, melting away any tightness or heaviness you've been carrying.
With each breath, you let your shoulders drop a little more,
(15:30):
releasing the weight of the day, and as you allow
this wave of relaxation to continue flowing gently down your body,
(15:53):
it spreads to your shoulders, through your arms, all the
way to your head, hands, and fingertips, feeling a pleasant
warm and heaviness in your arms as they relax completely.
(16:19):
And the light now softens your chest and your upper back,
bringing calm and ease as it radiates through your abdomen,
(16:39):
relaxing your stomach as you soften your lower back and hips,
and the warm relaxation travels down each leg, through your thighs,
(17:04):
your knees, 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
(17:34):
entire body 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
(18:08):
healing earth as from the top of your head to
the dips of your toes, a tranquil, heavy calm. It's
setting in and you become more and more at peace. Now,
(18:48):
let's 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. Then 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 with 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 seed, the soft colors of nature, the
(23:27):
subtle sense of earth and wood, and the feeding of
a calm world around you, and everything is still in
serene and you feel completely at ease. Now begin to
(24:00):
walk slowly along a path in this forest, and with
each step you take, just notice how your body feels
lighter as you're walking on soft supported ground. Each footstep
(24:23):
brings you closer to a place of deep focus and clarity.
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 trees, 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 then 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):
rand ideas. And whenever a thought 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 with 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 of thought gradually floating away out of sight,
moving away, far away, But you remain here, calm and
(31:52):
grounded while her 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 exhale, 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 and 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 are 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
(41:57):
every affirmation you accept. Now, in this peaceful state, just
(42:28):
allow 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. Yes, you might even say that
(44:09):
your mind loves to explore, and that curiosity is a
wonderful strength. As you think about your energy and enthusiasm
(44:39):
that lively spark inside you, and that energy can be
channeled into passion and productivity, fueling you to pursue things
(45:00):
things that you care about with great zest. And consider
your ability to intensely focus on something that you love
or find interesting. Perhaps you've noticed how you can get
(45:26):
super absorbed in a hobby or a game for hours,
and that is also sometimes called hyper focus, and it's
like a superpower of ADHD that lets you dive deeply
(45:50):
into what truly matters to you, and not everyone can
concentrate as powerfully as you can when you're really interested.
Your mind can also think outside the box, coming up
(46:16):
with ideas and solutions from unique angles that others might
not see. And this innovative thinking sets you apart from
a special advantage that you possess. You can take pride
(46:44):
in these qualities. You know your creativity, your curiosity, your
capacity for hyper focus, your dynamic energy, and much more,
(47:04):
because these traits are part of what makes you who
you are and they can help you achieve great things,
even traits that seem challenging have an upside. Being impulsive
(47:33):
can also mean being spontaneous and brave, and being sensitive
means you're empathic and feel things deeply. You might also
(47:57):
notice that you're very adventurous and resilient and despite difficulties,
you keep going and you keep adapting, and all of
(48:18):
those strengths woven into the fabric of ADHD and into you.
Let you appreciate yourself, Allow yourself to feel a sense
(48:39):
of appreciation for your new, unique mind and its talents
because you're not broken at all. You are brilliantly you
(49:01):
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 because you deserve it,
(49:28):
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 offer a friend. And
(49:59):
you are learning and growing each day and you're doing
your best. Just give yourself permission to be patient with
your progress, and if you make a mistake or lose focus,
(50:23):
it's all right. And instead of criticizing yourself, you can
gently encourage yourself to try again, just as we practice
bringing attention back without judgment, and by being kind to yourself,
(50:51):
you replace any old feelings of shame or frustration with
hope and resilience, and you learn to work with your
brain instead of against it. And this self compassion is
(51:14):
truly powerful, and it melts away any stress and builds
up your confidence, helping you to bounce back from setbacks
every time. In fact, experts notice that mindful self compassion
(51:47):
can reduce harsh self criticism 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
(52:13):
can forgive yourself the past difficulties as you embrace a
new positive way forward. As you picture now how you
(52:34):
will carry this understanding into your daily life. You can
envision yourself in a situation that normally challenges your focus,
perhaps sitting at your desk or study or work, or
(52:54):
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, remaining as calm and
focused as you are right now. And maybe you imagine
(53:22):
writing or reading with a gentle concentration or completing a
task step by step with confidence, and you feel the
same relaxed alertness that you do at this moment. And
(53:56):
if a distraction appears, maybe a noise astray thought, you
just stay composed and you might notice the distraction briefly,
but then you let it go, just like watching a
(54:22):
cloud drift by, and return your attention to your task
because you are patient and persistent, focusing just on one
(54:51):
thing at a time. And notice how well you can
concentrate in this image and how good it feels to
(55:18):
accomplish your task with clarity. You might even feel proud
of yourself in that scenario, knowing you have done what
you set out to do and this can't focus is
your new superpower and will be with you whenever you
(55:45):
need it in real life. Now allow yourself to feel,
to truly feel the happiness and confidence from this success
(56:09):
because you can do this. You have all the tools
within you. Your creative, curious, powerful mind is also a
focused and steady mind when you give it the chance,
(56:41):
and every day you'll get a little better at use
in your focus, and every small victory is a big
step forward as you remember to celebrate those steps and
(57:10):
to be kind to yourself always. You're learning to trust
yourself and you believe in yourself more and more. Now
(57:32):
you've done a wonderful job in this session, and now
it's time to gently conclude this hypnosis journey, and you
have a choice for how to finish, depending on whether
(57:55):
you need to resume your day or drift off to sleep.
Just take a moment to notice how relaxed and positive
you feel right now, as you know that all these
(58:15):
good feelings, the calm, the focus, the self compassion will
remain with you long after this session has ended, supporting
you in your daily life. And when you're ready, follow
(58:43):
the next steps for even waking up or drifting off
into a deep sleep if it's daytime and you need
(59:03):
to rewaken and refocus on your day. To start by
taking a nice, deep, energizing breath, you can begin to
wiggle your fingers and toes, bringing gentle movement back into
your body, and you feel the waking energy flowing into
(59:26):
your arms and legs. And I'll 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 feeling energ eyes in your body,
(59:55):
to becoming more aware of the room around you, sounds
and lights. Returning three feeling clearer, refreshed, and focused as
(01:00:20):
if you've had a wonderful rest. Four almost fully awake.
Now take another deep breath, fill in your lungs with fresh,
(01:00:42):
bright energy, and five open your eyes fully awake, feeling calm, focused,
and ready to continue your day with a clear mind.
(01:01:08):
Just take a moment to stretch your arms and shoulders
if you want, and you are alert, confidant, and ready
to use your focus and creativity in anything you do today. Now,
(01:01:28):
if it's bedtime or you're ready to drift off into
a sleep, you don't need to do anything at all extep.
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 let go completely. Now, feel how cozy and
(01:02:24):
safe 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
(01:02:48):
turn into a soft, dreamy images and then fade away.
And as your mind is quiet, your body is relaxed,
(01:03:14):
and from the top of your head to the bottom
of your feet, you're comfortably warm, calm, and sleepy. Allow
(01:03:38):
the deep calm we created to carry you effortlessly into sweet,
healing sleep, and tonight you'll sleep soundly, and your unconscious
(01:03:58):
mind will remember all of the positive messages you heard,
and you will continue working gently for you, helping you
focus and feel calm even after you wake. So for
(01:04:24):
now you can just enjoy this feeling of complete peace
floating into sleep. Good night, and sleep well. Thank you
(01:04:50):
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. Bye,
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 not
a replacement for professional medical help from a doctor or
(00:47):
you know, psychiatrist or therapist, so please only listen to
this with the permission of your doctor or medical special list.
So welcome. This is I've created this to help you
(01:17):
to improve focus and calm your mind. Now, the one
thing I've been a little bit concerned about before starting
this is the fact that I clearly talk quite quietly
(01:41):
and quite slowly. So I hope that's okay. My natural
speaking volved must Yeah, I generally don't speak loudly, and
(02:01):
I don't I'm not I don't talk quickly generally sometimes,
but you know, generally, you know, just this is my
color speed of talking. S understand that well. I hope
(02:26):
that it's not frustrating, that's all. And you may be
wondering what's going to happen, What am I going to
say next? What I would say is maybe wrap your
(02:56):
mind around the idea of hypnosis. What do you think
it is or do you believe hypnosis is maybe you've
seen hypnosis on television or on YouTube where they're doing
(03:19):
stage hypnosis and getting people to forget their names or
be stuck on the floor or think that they're aliens
and you know, you know whatever, and the audience are laughing,
and or maybe we've seen videos of people being hypnotized
(03:45):
on street where their hands are stuck together and they're
unable to move, or maybe they can't you know, they're
(04:06):
giving a bunch of numbers to say or count their
fingers one, two, three, four, five, but some reason they
can only counter four, like where's the finger gone? Things
like that, which can be a bit perplexing. See, I
(04:28):
don't do that kind of stuff. This is more for
hopefully therapeutic reasons and therapeutic benefits to those of you
(04:50):
that are listening. And some hypnosis can be very quick.
Sun's very slow. Now. I could do the quick hypnosis,
(05:17):
but it wouldn't really, it wouldn't fit me as it were,
because I don't I don't do anything quickly really, or
not most things. But it hasn't always been this way,
(05:47):
and I learned to slow down. There's been times when
I've been very, very unfocused and very overactive, let's say,
(06:09):
in the past, and reactive also. And what I did
is I started to learn meditation, mindfulness, hypnosis nearly thirty
(06:37):
BlimE year, nearly twenty eight years ago, I was learning
trying to learn hypnosis. Yeah, nineteen ninety eight, I was
trying to learn meditation even earlier than that, ninety four.
(07:08):
Ways to calm your mind. And anything that helps, I
think is welcome. Anything that helps is a positive. So
(07:42):
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 it's
(08:07):
lying down or sitting in a comfortable chair that supports
your body, whether you're listening during the day of 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 windy day,
and that wind's just blowing through, blowing everything away. And
(09:26):
maybe that 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 bear 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 exhal 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 of any need
to hold yourself up and take another gentle breath in
(11:27):
and exhale slowly. And this is your time to let go,
(11:51):
to sent to yourself and to find calm in this
present moment now, simply notice your breathing as it flows naturally.
Don't worry about changing it. You can just observe the
(12:16):
cool air as you inhale, and the warm air as
you exil. With each soft breath out, imagine releasing any
tension or over stimulated energy, breathing out any distractions or stress,
(12:53):
letting them drift away with your breath. 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 of the day's noise. You can also be
(13:19):
reminded of that big room of the windows open and
the wind blowing through, blowing everything out, calm and everything down.
Bringing your attention to the top of your head, imagine
(13:40):
a warm, gentle light glowing there, carrying a feeling of
relaxation and calm. As you focus on this warm light,
allow it to begin flowing down slowly over your forehead,
(14:04):
softening any tension, and feel it melt away any tightness
around your eyes and let it warm and relax the
tiny muscles there. As the light soothes your temples and
(14:32):
your cheeks, and it unhooks your jaw, you might let
your lips part slightly as your jaw muscles are loosen.
Now the soft south thing light moves into your neck
(15:05):
and shoulders, melting away any tightness or heaviness you've been carrying.
With each breath, you let your shoulders drop a little more,
(15:30):
releasing the weight of the day, and as you allow
this wave of relaxation to continue flowing gently down your body,
(15:53):
it spreads to your shoulders, through your arms, all the
way to your head, hands, and fingertips, feeling a pleasant
warm and heaviness in your arms as they relax completely.
(16:19):
And the light now softens your chest and your upper back,
bringing calm and ease as it radiates through your abdomen,
(16:39):
relaxing your stomach as you soften your lower back and hips,
and the warm relaxation travels down each leg, through your thighs,
(17:04):
your knees, 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
(17:34):
entire body 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
(18:08):
healing earth as from the top of your head to
the dips of your toes, a tranquil, heavy calm. It's
setting in and you become more and more at peace. Now,
(18:48):
let's 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. Then 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 with 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 seed, the soft colors of nature, the
(23:27):
subtle sense of earth and wood, and the feeding of
a calm world around you, and everything is still in
serene and you feel completely at ease. Now begin to
(24:00):
walk slowly along a path in this forest, and with
each step you take, just notice how your body feels
lighter as you're walking on soft supported ground. Each footstep
(24:23):
brings you closer to a place of deep focus and clarity.
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 trees, 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 then 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):
rand ideas. And whenever a thought 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 with 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 of thought gradually floating away out of sight,
moving away, far away, But you remain here, calm and
(31:52):
grounded while her 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 exhale, 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 and 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 are 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
(41:57):
every affirmation you accept. Now, in this peaceful state, just
(42:28):
allow 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. Yes, you might even say that
(44:09):
your mind loves to explore, and that curiosity is a
wonderful strength. As you think about your energy and enthusiasm
(44:39):
that lively spark inside you, and that energy can be
channeled into passion and productivity, fueling you to pursue things
(45:00):
things that you care about with great zest. And consider
your ability to intensely focus on something that you love
or find interesting. Perhaps you've noticed how you can get
(45:26):
super absorbed in a hobby or a game for hours,
and that is also sometimes called hyper focus, and it's
like a superpower of ADHD that lets you dive deeply
(45:50):
into what truly matters to you, and not everyone can
concentrate as powerfully as you can when you're really interested.
Your mind can also think outside the box, coming up
(46:16):
with ideas and solutions from unique angles that others might
not see. And this innovative thinking sets you apart from
a special advantage that you possess. You can take pride
(46:44):
in these qualities. You know your creativity, your curiosity, your
capacity for hyper focus, your dynamic energy, and much more,
(47:04):
because these traits are part of what makes you who
you are and they can help you achieve great things,
even traits that seem challenging have an upside. Being impulsive
(47:33):
can also mean being spontaneous and brave, and being sensitive
means you're empathic and feel things deeply. You might also
(47:57):
notice that you're very adventurous and resilient and despite difficulties,
you keep going and you keep adapting, and all of
(48:18):
those strengths woven into the fabric of ADHD and into you.
Let you appreciate yourself, Allow yourself to feel a sense
(48:39):
of appreciation for your new, unique mind and its talents
because you're not broken at all. You are brilliantly you
(49:01):
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 because you deserve it,
(49:28):
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 offer a friend. And
(49:59):
you are learning and growing each day and you're doing
your best. Just give yourself permission to be patient with
your progress, and if you make a mistake or lose focus,
(50:23):
it's all right. And instead of criticizing yourself, you can
gently encourage yourself to try again, just as we practice
bringing attention back without judgment, and by being kind to yourself,
(50:51):
you replace any old feelings of shame or frustration with
hope and resilience, and you learn to work with your
brain instead of against it. And this self compassion is
(51:14):
truly powerful, and it melts away any stress and builds
up your confidence, helping you to bounce back from setbacks
every time. In fact, experts notice that mindful self compassion
(51:47):
can reduce harsh self criticism 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
(52:13):
can forgive yourself the past difficulties as you embrace a
new positive way forward. As you picture now how you
(52:34):
will carry this understanding into your daily life. You can
envision yourself in a situation that normally challenges your focus,
perhaps sitting at your desk or study or work, or
(52:54):
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, remaining as calm and
focused as you are right now. And maybe you imagine
(53:22):
writing or reading with a gentle concentration or completing a
task step by step with confidence, and you feel the
same relaxed alertness that you do at this moment. And
(53:56):
if a distraction appears, maybe a noise astray thought, you
just stay composed and you might notice the distraction briefly,
but then you let it go, just like watching a
(54:22):
cloud drift by, and return your attention to your task
because you are patient and persistent, focusing just on one
(54:51):
thing at a time. And notice how well you can
concentrate in this image and how good it feels to
(55:18):
accomplish your task with clarity. You might even feel proud
of yourself in that scenario, knowing you have done what
you set out to do and this can't focus is
your new superpower and will be with you whenever you
(55:45):
need it in real life. Now allow yourself to feel,
to truly feel the happiness and confidence from this success
(56:09):
because you can do this. You have all the tools
within you. Your creative, curious, powerful mind is also a
focused and steady mind when you give it the chance,
(56:41):
and every day you'll get a little better at use
in your focus, and every small victory is a big
step forward as you remember to celebrate those steps and
(57:10):
to be kind to yourself always. You're learning to trust
yourself and you believe in yourself more and more. Now
(57:32):
you've done a wonderful job in this session, and now
it's time to gently conclude this hypnosis journey, and you
have a choice for how to finish, depending on whether
(57:55):
you need to resume your day or drift off to sleep.
Just take a moment to notice how relaxed and positive
you feel right now, as you know that all these
(58:15):
good feelings, the calm, the focus, the self compassion will
remain with you long after this session has ended, supporting
you in your daily life. And when you're ready, follow
(58:43):
the next steps for even waking up or drifting off
into a deep sleep if it's daytime and you need
(59:03):
to rewaken and refocus on your day. To start by
taking a nice, deep, energizing breath, you can begin to
wiggle your fingers and toes, bringing gentle movement back into
your body, and you feel the waking energy flowing into
(59:26):
your arms and legs. And I'll 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 feeling energ eyes in your body,
(59:55):
to becoming more aware of the room around you, sounds
and lights. Returning three feeling clearer, refreshed, and focused as
(01:00:20):
if you've had a wonderful rest. Four almost fully awake.
Now take another deep breath, fill in your lungs with fresh,
(01:00:42):
bright energy, and five open your eyes fully awake, feeling calm, focused,
and ready to continue your day with a clear mind.
(01:01:08):
Just take a moment to stretch your arms and shoulders
if you want, and you are alert, confidant, and ready
to use your focus and creativity in anything you do today. Now,
(01:01:28):
if it's bedtime or you're ready to drift off into
a sleep, you don't need to do anything at all extep.
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 let go completely. Now, feel how cozy and
(01:02:24):
safe 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
(01:02:48):
turn into a soft, dreamy images and then fade away.
And as your mind is quiet, your body is relaxed,
(01:03:14):
and from the top of your head to the bottom
of your feet, you're comfortably warm, calm, and sleepy. Allow
(01:03:38):
the deep calm we created to carry you effortlessly into sweet,
healing sleep, and tonight you'll sleep soundly, and your unconscious
(01:03:58):
mind will remember all of the positive messages you heard,
and you will continue working gently for you, helping you
focus and feel calm even after you wake. So for
(01:04:24):
now you can just enjoy this feeling of complete peace
floating into sleep. Good night, and sleep well. Thank you
(01:04:50):
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. Bye,
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
My Favorite Murder with Karen Kilgariff and Georgia Hardstark
My Favorite Murder is a true crime comedy podcast hosted by Karen Kilgariff and Georgia Hardstark. Each week, Karen and Georgia share compelling true crimes and hometown stories from friends and listeners. Since MFM launched in January of 2016, Karen and Georgia have shared their lifelong interest in true crime and have covered stories of infamous serial killers like the Night Stalker, mysterious cold cases, captivating cults, incredible survivor stories and important events from history like the Tulsa race massacre of 1921. My Favorite Murder is part of the Exactly Right podcast network that provides a platform for bold, creative voices to bring to life provocative, entertaining and relatable stories for audiences everywhere. The Exactly Right roster of podcasts covers a variety of topics including historic true crime, comedic interviews and news, science, pop culture and more. Podcasts on the network include Buried Bones with Kate Winkler Dawson and Paul Holes, That's Messed Up: An SVU Podcast, This Podcast Will Kill You, Bananas and more.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.