Speaker 1: Hi, I'm Jessica Porter, and welcome back to Sleep Magic,
Speaker 1: a podcast where I help you find the magic of
Speaker 1: your own mind, helping you to sleep better and live better.
Speaker 1: Thank you everyone for being here tonight. I have a
Speaker 1: bit of an extended intro, so I'm going to forego
Speaker 1: the announcements and just say I'm really glad you're here.
Speaker 1: Thanks for being here, spreading the vibe, spreading the word,
Speaker 1: and learning how to relax at the end of the day.
Speaker 1: I think we all need more of that tonight. Sleep
Speaker 1: hypnosis for ADHD, And if you're not familiar, ADHD means
Speaker 1: attention deficit hyperactivity disorder. You know, I've heard from a
Speaker 1: lot of listeners with ADHD that sleep Magic really helps them,
Speaker 1: which I'm very happy about. So I decided to do
Speaker 1: an episode expressly addressing this issue. I don't have ADHD
Speaker 1: per se, like I've never been diagnosed with it, but
Speaker 1: I do have some ADHD traits like I am literally
Speaker 1: constitutionally incapable of keeping a room tidy ask anyone I've
Speaker 1: ever lived with, and I really despise finishing things. I
Speaker 1: have all sorts of energy for starting, but when I'm
Speaker 1: in the last ten percent of any task, any task,
Speaker 1: my brain sort of wriggles and freaks out in a
Speaker 1: million directions to avoid closing the deal. Now, in researching
Speaker 1: this episode, I've learned that ADHD is not a unique
Speaker 1: set of issues like a whole different thing. In fact,
Speaker 1: ADHD traits are all very human common issues that are
Speaker 1: simply amplified in the person with ADHD. We all struggle
Speaker 1: with executive function at times. We're all really engaged by
Speaker 1: things that we're passionate about and can get hyper focused
Speaker 1: on them. But for the person who struggles with ADHD proper,
Speaker 1: these qualities can be more fixed, and that can be
Speaker 1: challenging in a world that expects straight lines and strict schedules.
Speaker 1: In spite of its name, ADHD isn't about a deficit
Speaker 1: of attention. It's about feeling challenged when it comes to
Speaker 1: directing that attention harnessing it in ways that work for
Speaker 1: the situation and work for one's best outcome. So handling
Speaker 1: ADHD requires helping the individual learn how to work with
Speaker 1: their own wiring in creative ways and not against it.
Speaker 1: And the ADHD mind has some big strengths. A mind
Speaker 1: that wanders is also a mind that discovers, or to
Speaker 1: put it another way, the same system that resists structure
Speaker 1: is the one that generates originality. Many highly successful people
Speaker 1: have been diagnosed with ADHD, Justin Timberlake, Simone Biles, Trevor Noah,
Speaker 1: and Richard Branson, just to name a few. So ADHD
Speaker 1: doesn't preclude an individual from success, but it needs to
Speaker 1: be understood and respected in order to have its superpowers unleashed.
Speaker 1: Among the supports for ADHD, which include medication and coaching
Speaker 1: design specifically for minds like this, relaxation can be very helpful.
Speaker 1: By relaxing and allowing the conscious mind to quiet down,
Speaker 1: much of the noise that ADHD people can hear, the static,
Speaker 1: the judgment of self, the pressure to perform, the emotional friction. Well,
Speaker 1: it quiets down, and as your body settles, your mind
Speaker 1: becomes kinder and easier to guide. And by relaxing deeply,
Speaker 1: the ADHD person gets to sink back into the part
Speaker 1: of the mind they're more comfortable in, the subconscious mind
Speaker 1: full of ideas and feelings and imagination with tons of energy,
Speaker 1: passion and yes focus, and from a relaxed state, attention
Speaker 1: is gathered and steered more e easily because when the
Speaker 1: central nervous system is regulated, focusing becomes easier, and I
Speaker 1: think that's true for all of us now. Relaxation is
Speaker 1: not the whole answer to this issue, just as it's
Speaker 1: rarely the whole answer to any problem in our lives,
Speaker 1: but it's a big help. It can make the journey easier.
Speaker 1: I wonder if Trevor Noah meditates. So tonight we take
Speaker 1: a nice boat ride on the ocean and practice sailing
Speaker 1: our minds before we begin our only AD break, which
Speaker 1: makes this magic possible. To listen to AD free follow
Speaker 1: the link in the show notes. Even when summer is fun,
Speaker 1: it can leave a lot of us feeling mentally overloaded
Speaker 1: by the end of the day. And I've noticed lightly
Speaker 1: that when my brain stays switched on for too long,
Speaker 1: it becomes much harder to properly relax at night. That's
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Speaker 1: rather than foggy. They're designed to help ease stress and
Speaker 1: support relaxation, which honestly feels really important during busy periods
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Speaker 1: twenty five percent off at checkout. That's ta na Si
Speaker 1: dot com to get twenty five percent off your first
Speaker 1: order with promo code sleep Magic. Now, get yourself into
Speaker 1: a safe and comfortable position and let's begin. Allow your
Speaker 1: eyes to close easily and gently. Allow your body to
Speaker 1: just sink into the bed as you bring your awareness
Speaker 1: to your breath. No matter what your breath is doing
Speaker 1: right now, whether it's deep or shallow, just attach your
Speaker 1: awareness to that wave of the breath, even for a moment,
Speaker 1: because your awareness has been running around in the world
Speaker 1: all day and now we're just reeling it in one
Speaker 1: moment at a time.
Speaker 2: Good.
Speaker 1: Now, I'd like you to bring your awareness up into
Speaker 1: your eyelids and imagine that your eyelids are feeling sleepy heavy.
Speaker 1: Just let them feel heavy. And as your eyelids are
Speaker 1: getting heavier, I'd like you to accept the suggestion that
Speaker 1: your eyelids are so relaxed they cannot open.
Speaker 2: Now.
Speaker 1: I know you can open your eyes, but we're gonna
Speaker 1: pretend that you can't. So I'd like you to accept
Speaker 1: the suggestion that they cannot open, and wiggle your eyebrows
Speaker 1: while your eyes remain closed. Just give them a little tug.
Speaker 1: Good as you use your imagination. Look, I can't open
Speaker 1: my eyes. Great, you can stop wiggling now. Now this
Speaker 1: lovely heavy feeling you have in your eyelids, let's imagine
Speaker 1: it's sort of melting moving backwards into your brain, like warm,
Speaker 1: melty chocolate sauce, taking over every single cell of your brain.
Speaker 1: As your head feels nice and heavy on the pillow
Speaker 1: and your face is feeling soft and relaxed, the muscles
Speaker 1: of your face that you don't really even think about
Speaker 1: during the day but they work really hard, are letting go.
Speaker 2: Good.
Speaker 1: And as that lovely warm chocolate sauce and your brain
Speaker 1: moves down into your neck, down into your shoulders, allow
Speaker 1: that soft, lovely warm energy to relax your shoulders, and
Speaker 1: as that lovely warm feeling moves down into your arms,
Speaker 1: all the way down into your hands, all the way
Speaker 1: down into your fingers. That heavy relaxation moving all the
Speaker 1: way down and causing your arms to feel.
Speaker 2: So heavy.
Speaker 1: So relaxed, loose and limp, letting go. Any tension or
Speaker 1: strain you may have been carrying up in your brain
Speaker 1: or down into your shoulders has released itself through the
Speaker 1: palms of your hands and the tips of your fingers. God,
Speaker 1: bring your awareness now to any sounds that may be
Speaker 1: going on around you. Sounds from your room or other rooms,
Speaker 1: sounds from the street. Just notice them, and as you relax,
Speaker 1: taking yourself deeper and deeper, allow those sounds to simply
Speaker 1: move through you as vibrations. So now the sounds themselves
Speaker 1: are taking you deeper and deeper, just as the sound
Speaker 1: of my voice is taking you deeper and deeper. Good.
Speaker 1: This is the magic of your own mind. As you
Speaker 1: choose to go deeper, it feels really good. So as
Speaker 1: we return to that warm, chocolatey feeling, let's imagine that
Speaker 1: it's moving inside your chest, but it's lighter, cooler, softer,
Speaker 1: and it's moving inside of you relaxing your whole rib cage,
Speaker 1: softening your chest from the inside out as you imagine
Speaker 1: that warm feeling holding supporting your heart, allow your heart
Speaker 1: to feel warm and relaxed and gentle, sweet, and any
Speaker 1: tension or hard feelings that may have stored themselves in
Speaker 1: or around your heart in the last little while have disappear.
Speaker 1: As the warm chocolatey feeling moves down now into your belly,
Speaker 1: softening your lower back and your butt ACKs, and that
Speaker 1: warm feeling going all the way down inside of you.
Speaker 1: So the muscles of your belly are letting go, and
Speaker 1: your breath maybe sinking deeper, and any tension that may
Speaker 1: have been stored in your belly in the last little
Speaker 1: while has disappeared, and you feel soft inside as your
Speaker 1: pelvis feels heavy on the bed and the warm chocolatey
Speaker 1: feeling moves down your legs, causing your legs to feel
Speaker 1: nice and heavy and relaxed, sort of melting into the bed.
Speaker 1: The day is done, and your legs can let go
Speaker 1: as you go deeper and deeper, and the relaxation moves
Speaker 1: down into your feet and your toes. Imagine now you're
Speaker 1: sitting on the deck of a small sailboat, which is
Speaker 1: resting easily on the surface of a calm ocean. The
Speaker 1: sky is stretching out above you, wide and welcoming. The
Speaker 1: late afternoon light is low and golden. You feel the
Speaker 1: cool air moving gently against your cheek. Your boat is
Speaker 1: rising and falling slowly with the water, up and down,
Speaker 1: up and down. It's a steady, natural motion, and your
Speaker 1: body begins to move with it softly, gently, up and down,
Speaker 1: up and down. And as you settle in on your sailboat,
Speaker 1: going deeper and deeper into relaxation, you notice the breeze.
Speaker 1: It's moving lightly, brushing across your face, touching your arms,
Speaker 1: pushing against the sail in a gentle way. And you
Speaker 1: notice that the wind is always shifting. It moves in
Speaker 1: one new direction and then suddenly another. And now it's
Speaker 1: changing speed, gathering force, and now it's dissipating. This feels
Speaker 1: familiar somehow. The wind gathers, then it softens. You look
Speaker 1: down on the water. You see that the wind is
Speaker 1: moving quickly across the surface for a moment, and then
Speaker 1: it slows down to a quiet drift. You realize this
Speaker 1: is the way your conscious mind moves. Thoughts arrive then
Speaker 1: shift and change direction. Sometimes energy is gathering, and then
Speaker 1: it moves quickly somewhere else and here on the water.
Speaker 1: This type of movement is natural. The wind is alive,
Speaker 1: The wind is responsive, The wind is part of the environment,
Speaker 1: and your mind is the same. Your mind is alive, responsive,
Speaker 1: Your mind is natural. As you allow your body to
Speaker 1: relax even more, your shoulders softening, your jaw releasing, as
Speaker 1: you go deeper and deeper, as you settle down even
Speaker 1: more on the deck, you lie back and notice the
Speaker 1: sail above you. As the wind moves, the sail response.
Speaker 1: First it's gentle, filling softly, and now more fully, as
Speaker 1: the sail catches the wind and shapes it and gives
Speaker 1: your boat momentum, and you are moving forward easily, powerful.
Speaker 1: And as you relax, going deeper and deeper, it's becoming
Speaker 1: easier to catch the wind of your own mind. The
Speaker 1: more relaxed you become, the more attention you gather, no
Speaker 1: need to force or to will. As you relax, the
Speaker 1: attention simply gathers and find the direction. The more I relax,
Speaker 1: the more my attention gathers. The more I relax, The
Speaker 1: more my attention gathers, the more I relax. The more
Speaker 1: my attention gathers. You allow your fingers to dangle over
Speaker 1: the side of the boat and feel the water. It's
Speaker 1: cool and fresh, full of life. The ocean represents your
Speaker 1: subconscious mind, your deeper mind. It's full of powerful energy,
Speaker 1: your feelings, your creativity. This is your power. And as
Speaker 1: you feel the waves beneath you, you realize that the
Speaker 1: water has much more strength than the wind, much more substance.
Speaker 1: The water is moving you and supporting you. The water
Speaker 1: has power, just as your subconscious mind has power. The
Speaker 1: sun is going down now, and you watch as the
Speaker 1: sky paints itself in brilliant oranges and lavender and red.
Speaker 1: The puffy clouds hanging over the horizon look like boats
Speaker 1: on a sea, their holes illuminated by the sun. So
Speaker 1: as the wind shifts and gathers in the sail and
Speaker 1: the water rolls and moves beneath the surface, you relax
Speaker 1: between them. You've been balancing these two forces for a
Speaker 1: long time now, and the more you relax, the more
Speaker 1: compatible they become. The smoother you sail. You notice a
Speaker 1: wooden rudder attached to the stern of the sailboat. You
Speaker 1: place your hand on it gently, It's such a simple
Speaker 1: mechanism that can guide a whole boat. And the rudder
Speaker 1: represents your relaxation. And as you relax, you steer the
Speaker 1: boat gently, easily. Your breath is steady, your body is calm,
Speaker 1: and as you just the rudder just half an inch
Speaker 1: in this direction or half an inch in the other direction,
Speaker 1: you catch the wind. Attention gathers in the sail, and
Speaker 1: the movement of the wind carries you, moves you forward
Speaker 1: through the water, moves you through your own dreams and desires.
Speaker 1: As I relax, I steer more easily. As I relax,
Speaker 1: I steer more easily. As I relax, I steer more easily.
Speaker 1: As you go deeper and deeper, your hand is on
Speaker 1: the rudder gently, just guiding, just guiding your boat as
Speaker 1: you sail through the water, and the wind continues to move,
Speaker 1: but now it's feeling like energy available moving through you,
Speaker 1: and it's working with the water. Your whole being feels balanced.
Speaker 1: As you move forward, it feels really good. As your
Speaker 1: body is resting more deeply, your attention is becoming easier
Speaker 1: to gather and to guide. As you relax and sail,
Speaker 1: your dreams are becoming realities. As I go deeper and
Speaker 1: deeper into relaxation. I focus more easily as I go
Speaker 1: deeper and deeper into relaxation. I focus more easily. As
Speaker 1: I go deeper and deeper into relaxation, I focus more easily.
Speaker 1: The ocean beneath you feels calm now. The gentle rise
Speaker 1: and fall of the boat matches the rhythm of your breath,
Speaker 1: up and down, up and down, And you realize this
Speaker 1: experience of sailing is moving deep into your subconscious mind.
Speaker 1: So whenever you need to relax, you come back to
Speaker 1: the sailboat. Whenever you need to relax, you imagine this sailboat.
Speaker 1: Whenever you want to relax, you come back here to
Speaker 1: the sailboat, and you place your hand on the rudder,
Speaker 1: and you go deeper and deeper. The wind is becoming
Speaker 1: gentler now, the sail is relaxing. Your body is feeling
Speaker 1: nice and heavy, Your whole being feels soft and here,
Speaker 1: floating on the ocean, you feel connected to yourself, to
Speaker 1: your deep ocean of energy, to the wind of your mind.
Speaker 1: As you hold that rudder of relaxation, the sky above
Speaker 1: you is getting darker and the horizon is becoming less defined.
Speaker 1: Your muscles are relaxing and more, your face softening, your
Speaker 1: whole body resting, and you feel really good inside. I
Speaker 1: feel good, I feel good. I feel good. Your sailboat
Speaker 1: drifts into a quiet cove. You let go of the
Speaker 1: rudder and drop the anchor. Now your boat is secured.
Speaker 1: It can bob around the anchor, moving and drifting. Your
Speaker 1: attention is soft. Now your mind is quieting. You go
Speaker 1: down below deck and get into bed. You stretch out,
Speaker 1: close your eyes as you go deeper and deeper outside.
Speaker 1: The wind is slow, almost still.
Speaker 3: I feel good, I feel good.
Speaker 1: I feel good.
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