← Sleep Magic: Sleep Hypnosis & Meditation for Sleep Podcast
Sleep Magic: Sleep Hypnosis & Meditation for Sleep Podcast
Sleep Hypnosis For ADHD Minds | Relaxing Sleep Meditation For Dopamine Regulation
00:56:34
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- [00:12]
Jessica Porter
Hi, I'm Jessica Porter, and welcome back to Sleep Magic, a podcast where I help you find the magic of your own mind, helping you to sleep better and live better. Thank you everyone for being here tonight. I have a bit of an extended intro, so I'm going to forego the announcements and just say I'm really glad you're here. Thanks for being here, spreading the vibe, spreading the word, and learning how to
- [00:43]
Guided Meditation Voice
relax at the end of the day. I think we all need more of that tonight.
- [00:50]
Jessica Porter
Sleep hypnosis for adhd. And if you're not familiar, ADHD means Attention Deficit Hyperactivity disorder. You know, I've heard from a lot of listeners with ADHD that Sleep Magic really helps them, which I'm very happy about. So I decided to do an episode expressly addressing this issue. I don't have ADHD per se. Like, I've never been diagnosed with it, but I do have some ADHD traits. Like, I am literally constitutionally incapable of keeping a room tidy. Ask anyone I've ever lived with.
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Guided Meditation Voice
And I really despise finishing things.
- [01:38]
Jessica Porter
I have all sorts of energy for starting, but when I'm in the last 10% of any task, any task, my brain sort of wriggles and freaks out in a million directions to avoid closing the deal. Now, in researching this episode, I've learned that ADHD is not a unique set of issues, like a whole different thing. In fact, ADHD traits are all very human, common issues that are simply amplified in the person. With adhd, we all struggle with executive function at times. We're all really engaged by things that we're passionate about and can get hyper focused on them. But for the person who struggles with ADHD proper, these qualities can be more fixed, and that can be challenging in a world that expects straight lines and strict schedules. In spite of its name, ADHD isn't about a deficit of attention. It's about feeling challenged when it comes to directing that attention, harnessing it in ways that work for the situation and work for one's best outcome. So handling ADHD requires helping the individual learn how to work with their own wiring, in creative ways and not against it. And the ADHD mind has some big strengths. A mind that wanders is also a mind that discovers. Or to put it another way, the same system that resists structure is the one that generates originality. Many highly successful people have been diagnosed with adhd. Justin Timberlake, Simone Biles, Trevor Noah and Richard Branson, just to name a few. So ADHD doesn't preclude an individual from success, but it needs to be understood and respected in order to have its superpowers unleashed. Among the supports for adhd, which include medications and coaching designed specifically for minds like this, relaxation can be very helpful. By relaxing and allowing the conscious mind
- [04:12]
Guided Meditation Voice
to quiet down much of the noise
- [04:15]
Jessica Porter
that ADHD people can hear, the static, the judgment of self, the pressure to perform, the emotional friction. Well, it quiets down and as your body settles, your mind becomes kinder and easier to guide. And by relaxing deeply, the ADHD person gets to sink back into the part of the mind they're more comfortable in, the subconscious mind, full of ideas and feelings and imagination, with tons of energy, passion and yes, focus. And from a relaxed state, attention is gathered and steered more easily because when the central nervous system is regulated, focusing becomes easier. And I think that's true for all of us. Now, relaxation is not the whole answer to this issue, just as it's rarely the whole answer to any problem in our lives.
- [05:19]
Guided Meditation Voice
But it's a big help and can
- [05:21]
Jessica Porter
make the journey easier. I wonder if Trevor Noah meditates
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Guided Meditation Voice
so tonight we take a nice boat ride
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Jessica Porter
on the ocean and practice sailing our
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Guided Meditation Voice
minds
- [05:38]
Jessica Porter
before we begin our only ad break, which makes this magic possible. To listen ad free follow the link in the show Notes Lately, I've been noticing how much the seasons change the way I sleep. The second the nights get warmer, I suddenly become very aware of anything that feels too heavy or too warm. So now that we're heading into summer, I finally decided to refresh my bedding. And I'm so glad I did. I ordered the bamboo sheet set from Quince and they've honestly been perfect for the summer weather. They're cool when I first get into bed, really breathable through the night while still feeling soft and cozy at the same time. Quince has everything you need to upgrade your bed for summer lightweight sheets, airy linen bedding, and duvet covers in beautiful neutral colors and timeless patterns. Everything feels elevated but without the luxury markup you get with other brands because Quint works directly with ethical manufacturers, so their bedding is priced 50 to 80% less than similar brands, which honestly makes a real difference right now. Elevate your summer betting. Go to quint.com sleepmagic for free shipping on your order and 365 day returns. Now available in Canada too. That's Q-U-I-N c-e.com sleepmagic for free shipping and 365 day returns. Quince.com sleepmagic Even when summer is fun, it can leave a lot of us feeling mentally overloaded by the end of the day. And I've noticed lately that when my brain stays switched on for too long, it becomes much harder to properly relax at night. That's something that led me to trying the Tanasi gummies. They've been such an easy addition to my routine, especially because they're THC free so I still feel calm and clear headed rather than foggy. They're designed to help ease stress and support relaxation, which honestly feels really important during busy periods of life. And what really makes Tanasi stand out is her patented CBD and CBDA formula developed through university research and shown to be two times better than CBD alone in supporting the body's response to inflammation. Everything also comes with a satisfaction guarantee, so if you don't love the products, they'll refund your purchase without any hassle. Go to Tonasi.com and use promo code Sleepmagic to get 25% off at checkout. That's T A N A S I.com to get 25% off your first order with promo code Sleepmagic.
- [08:17]
Sponsor Announcer
This episode is brought to you by Google Health. Stop chasing someone else's definition of health. What matters is what's healthy for you. Google Health offers a new kind of coach built with Gemini for effortless tracking, sleep insights and holistic coaching tailored to you. Visit googlestore.com to learn more and start a new relationship with your health. Requires Google Account, Google Health App, Internet and Google Health Premium Subscription. Features subject to change availability and results vary. Not intended for medical purposes. Works independently of Gemini apps. Check responses for accuracy. Ready to soundtrack your summer with Red Bull Summer All Day Play? You choose a playlist that fits your summer vibe the best. Are you a festival fanatic, a deep end dj, a road dog, or a trail mixer? Just add a song to your chosen playlist and put your summer on track. Red Bull Summer All Day Play Red Bull gives you wings. Visit red bull.com brightsummerahead to learn more. See you this summer.
- [09:14]
Jessica Porter
Now get yourself into a safe and
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Guided Meditation Voice
comfortable position and let's allow your eyes to close easily and gently. Allow your body to just sink into the bed as you bring your awareness to your breath. No matter what your breath is doing right now, whether it's deep or shallow, just attach your awareness to that wave of the breath, even for a moment. Because your awareness has been running around
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Jessica Porter
in the world all day
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Guided Meditation Voice
and now we're just reeling it in one moment at a time. Good. Now I'd like You to bring your awareness up into your eyelids. And imagine that your eyelids are feeling sleepy, heavy. Just let them feel heavy. And as your eyelids are getting heavier, I'd like you to accept the suggestion that your eyelids are so relaxed they cannot open. Now, I know you can open your eyes, but we're going to pretend that you can't. So I'd like you to accept this suggestion that they cannot open and wiggle your eyebrows with while your eyes remain closed. Just give them a little tug. Good. As you use your imagination. Look, I can't open my eyes. Great. You can stop wiggling now. Now, this lovely, heavy feeling you have in your eyelids, let's imagine it sort of melting, moving backwards into your brain, like warm, melty chocolate sauce, taking over every single cell of your brain. As your head feels nice and heavy on the pillow and your face is feeling soft and relaxed, the muscles of your face that you don't really even think about during the day, but they work really hard, are letting go. Good. As that lovely warm chocolate sauce. And your brain moves down into your neck, down into your shoulders. Allow that soft, lovely, warm energy to relax your shoulders. And as that lovely, warm feeling moves down into your arms,
- [12:53]
Jessica Porter
all the way
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Guided Meditation Voice
down into your hands, all the way down into your fingers, that heavy relaxation moving all the way down, causing your arms to feel so heavy, so relaxed, loose and limp, letting go any tension or strain you may have been carrying up in your brain or down into your shoulders has released itself through the palms of your hands and the tips of your fingers. Good. Bring your awareness now to any sounds that may be going on around you. Sounds from your room or other rooms, sounds from the street. Just. Just notice them. And as you relax, taking yourself deeper and deeper, allow those sounds to simply move through you as vibrations. So now the sounds themselves are taking you deeper and deeper, just as the sound of my voice is taking you deeper and deeper. Good. This is the magic of your own mind. As you choose to go deeper, it feels really good. So as we return to that warm, chocolaty feeling, imagine that it's moving inside your chest. But it's lighter, cooler, softer. It's moving inside of you, relaxing your whole rib cage, softening your chest from the inside out. As you imagine that warm feeling holding, supporting your heart. Allow your heart to feel warm and relaxed and gentle, sweet. And any tension or hard feelings that may have stored themselves in or around your heart in the last little while have disappeared. As a warm, chocolatey feeling moves down now into your belly, softening your lower back and Your buttocks and that warm feeling going all the way down inside of you. So the muscles of your belly are letting go, and your breath may be sinking deeper, And any tension that may have been stored in your belly in the last little while has disappeared. And you feel soft inside. As your pelvis feels heavy on the bed. And the warm, chocolatey feeling moves down your legs, causing your legs to feel nice and heavy and relaxed, sort of melting into the bed. The day is done, and your legs can let go. As you go deeper and deeper, and the relaxation moves down into your feet and your toes. Imagine now you're sitting on the deck of a small sailboat, which is resting easily on the surface of a calm ocean. The sky is stretching out above you, wide and welcoming. The late afternoon light is low and golden. You feel the cool air moving gently against your cheek. Your boat is rising and falling slowly with the water, up and down, up and down. It's a steady, natural motion. Your body begins to move with it, softly, gently, up and down and down, up and down. And as you settle in on your sailboat, going deeper and deeper into relaxation, you notice the breeze. It's moving lightly, brushing across your face, touching your arms, pushing against the sail in a gentle way. And you notice that the wind is always shifting. It moves in one new direction and then suddenly another. And now it's changing speed, gathering force, and now it's dissipating. This feels familiar somehow. The wind gathers, then it softens. You look down on the water. You see that the wind is moving quickly across the surface for a moment, and then it slows down to a quiet drift. You realize this is the way your conscious mind moves. Thoughts arrive, then shift and change direction. Sometimes energy is gathering, and then it moves quickly somewhere else. And here on the water, this type of movement is natural. The wind is alive. The wind is responsive. The wind is part of the environment. And your mind is the same. Your mind is alive, responsive.
- [23:05]
Jessica Porter
Your mind is natural.
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Guided Meditation Voice
As you. As you allow your body to relax even more, your shoulders softening, your jaw releasing as you go deeper and deeper. As you settle down even more on the deck, you lie back and notice the sail above you. As the wind moves. The sail response. First it's gentle, filling softly, and now more fully as the sail catches the wind and shapes it and gives your boat momentum. And you are moving forward easily, powerfully. And as you relax, going deeper and deeper, it's becoming easier to catch the wind of your own mind. The more relaxed you become, the more attention you gather. No need to force or to will. As you relax, the attention simply gathers and finds direction. The more I relax, the more my attention gathers. The more I relax. The more my attention gathers. The more I relax, the more my attention gathers. You allow your fingers to dangle over the side of the boat and feel the water. It's cool and fresh, full of life. The ocean represents your subconscious mind, your deeper mind. It's full of powerful energy, your feelings, your creativity. This is your power. And as you feel the waves beneath you, you realize that the water has much more strength than the wind, much more substance. The water is moving you and supporting you. The water has power just as your subconscious mind has power. The sun is going down now. You watch as the sky paints itself and brilliant oranges and lavender and red. The puffy clouds hanging over the horizon look like boats on a sea, their hulls illuminated by the sun. So as the wind shifts and gathers in the sail. And the water rolls and moves beneath the surface, you relax between them. You've been balancing these two forces for a long time now. And the more you relax, the more compatible they become, The smoother you sail. You notice a wooden rudder attached to the stern of the sailboat. You place your hand on it gently. It's such a simple mechanism that can guide a whole boat. And the rudder represents your relaxation. And as you relax, you steer the boat gently, easily. Your breath is steady, your body is calm. And as you adjust the rudder, just a half an inch in this direction or a half an inch in the other direction, You catch the wind. Attention gathers in the sail, And the movement of the wind carries you, moves you forward through the water, Moves you through your own dreams and desires. As I relax, I steer more easily. As I relax, I steer more easily. As I relax, I steer more easily. As you go deeper and deeper. Your hand is on the rudder, gently, just guiding, Just guiding your boat. As you sail through the water. And the wind continues to move, but now it's feeling like energy available, moving through you, and it's working with the water. Your whole being feels balanced. As you move forward, It feels really good. As your body is resting more deeply, your attention is becoming easier to gather and to guide. As you relax and sail, Your dreams are becoming realities. As I go deeper and deeper into relaxation, I focus more easily. As I go deeper and deeper into relaxation, I focus more easily. As I go deeper and deeper, deeper into relaxation, I focus more easily. The ocean beneath you feels calm now. The gentle rise and fall of the boat matches the rhythm of your breath. Up and down, up and down. And you realize this experience of sailing. Is moving deep into your subconscious mind. So whenever you need to relax, you come back to the sailboat. Whenever you need to relax, You imagine this sailboat. Whenever you want to relax, you come back here to the sailboat. And you place your hand on the rudder and you go deeper and deeper. The wind is becoming gentler now. The sail is relaxing. Your body is feeling nice and heavy. Your whole being feels soft. And here, floating on the ocean, You feel connected to yourself, To your deep ocean of energy, To the wind of your mind. As you hold that right rudder of relaxation. The sky above you is getting darker. And the horizon is becoming less defined. Your muscles are relaxing more and more, your face softening, Your whole body resting. And you feel really good inside. I feel good. I feel good. I feel good. Your sailboat drifts into a quiet cove. You let go of the rudder and drop the anchor. Now that your boat is secured, it can bob around the anchor, moving and drifting. Your attention is soft now. Your mind is quieting. You go down below deck and get into bed. You stretch out, Close your eyes. As you go deeper and deeper. Outside. The wind is slow, Almost still. I feel good, I feel good, I feel good. As you drift. And float. It, It,
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Jessica Porter
It,
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Guided Meditation Voice
It, It.