Why is relaxing so hard with ADHD/AuDHD?
Your brain is wired for movement, stimulation, and scanning the internal and external world for what needs your attention next. Even when you want to slow down, your nervous system can stay switched on; buzzing, restless, or unable to settle.
Nothing is wrong with you. This is just how your brain and body work.
When your system doesn’t feel safe or supported, relaxing can feel impossible. When your thoughts speed up, your body stays tense, and you might find yourself reaching for distractions instead of rest.
This sensory awareness practice can be a great way to navigate out of an overwhemed and overstimulated mind and back into the grounded, supportive experience of the present moment.
sensory relaxation practice
This practice has the ability to reduce overstimulation and reactivity and bring us back into a state that is clearer and more focused.
It can be done anywhere, and for any amount of time. Even 2 minutes can create the space needed to bring you back to a sense of being more yourself again.
This practice is designed to help you relax without forcing anything, thinking too hard, or trying to switch off.
You don’t need to sit still, breathe deeply, or get into a perfect position, just follow the steps and let your attention land where it feels easiest.
Start Here
(Scroll down if you’d prefer to go straight to the Audio Recording)
(Scroll down if you’d prefer to go straight to the Audio Recording)
1. SEE
*You are about to focus on external objects and sensations.
This is great because it brings us relief from an overstimulated and overwhelmed internal world.
If you do happen to experience a high reactivity to something you notice – simply keep moving your focus away from it until you notice something that has a more neutral meaning to you.
1. SEE
- Let your eyes rest on one thing in front of you. It can be anything; an object, colour, shape, or even the space between objects. (Not something you are visualising or imagining).
Tune into it as completely as you can for a few moments/ a few breaths. Let everything else fall into the background.
In a calm voice, say to yourself (internally or outloud) “See”.
Practice allowing whatever you are looking at to just be as it is.
Let go of it and let your vision land freely on another object.
REPEAT THIS LOOP 3 TIMES – and then move on to what you can hear.
2. HEAR
- Let your ears pick up one sound around you. It might be close, far away, steady, or faint. It can even be silence. It might be a bird singing, a car passing, a computer fan whirring. Focus away from any internal sounds such as mental chatter or songs playing in your head.
- Tune into it as completely as you can for a few moments/ a few breaths. Let everything else fall into the background.
- In a calm voice, say to yourself (internally or outloud) “Hear”.
- Practice allowing whatever you are listeining to just be as it is. If the sound disappears, notice the silence into which it disappears or move on to another sound.
- Let go of it and let your hearing land freely on another object.
- REPEAT THIS LOOP 3 TIMES – and then move on to what you can feel.
3. FEEL
- Notice one thing you can physically feel that is not an emotion. For instance, clothing on your skin, gravity on your body, relaxed muscles, aching muscles, heavy hands and feet, contact with objects, air on the skin, spectacles on the face.
- Tune into it as completely as you can for a few moments/ a few breaths. Let everything else fall into the background.
- In a calm voice, say to yourself (internally or outloud) “Feel”.
- Practice allowing whatever you are physically feeling to just be as it is. If the sound disappears, notice the silence into which it disappears or move on to another sound.
- Let go of it and let your awareness land freely on another physical sensation.
- REPEAT THIS LOOP 3 TIMES
4. REPEAT THE CYCLE (as required)
This practice grounds and orients our awareness which in turn is pleasing and calming for our nervous system.
3 core skills/benefits:
- Training Concentration
- Training Sensory clarity
- Training Equanimity (The ability to allow things to be the way they are without reacting adversely or positively towards them.
*If you find the reaction to a particular sensation challenging please practice turning away and focus on something else. Over time, and with practice you will notice that your window of tolerance to what you can focus on will expand, increasing your capacity to remain present with both pleasant and unpleasant sensations and experiences.
SEE, HEAR, FEEL GUIDED RELAXATION RECORDING
If you’d like to be guided through this practice, you can listen to the short audio below. I’ll walk you through each step slowly, so you don’t have to think about anything or remember what comes next.
Just press play, let the sound hold your attention, and follow along in whatever way feels easiest for your body.
I hope you enjoyed this practice!
The beauty of this practice is that it’s power comes through simplicity, and training the nervous system to really experience safety rather than try to imagine or remember it.
It forms part of an incredible system of mindfulness that I incorporate into my coaching.
If you’d like to find out more about how I can help you please send me a message or book in for a free 30 min coaching discovery call.
Ben
ADHD/AuDHD friendly ways to relax
A simple question to check in with yourself: “What would help me to feel even a little bit better right now?”
There’s no right answer.
Just let whatever comes up be enough.
It might be:
a quieter space
a slower pace
a different position
a small sensory shift
or simply acknowledging that relaxing feels hard today
Whatever you notice is valid.
ADHD‑friendly ways to relax (that don’t require switching off)
Relaxation doesn’t have to mean stillness, silence, or emptying your mind.
Some options that work with ADHD/AuDHD nervous systems, not against them:
Soft focus activities Light stretching, doodling, colouring, gentle movement,
Sensory grounding Warm drink, weighted blanket, soft textures, warm shower, holding something cool or warm.
Low‑pressure stimulation Calm music, nature sounds, quiet TV, familiar podcasts – something steady and predictable.
Body‑led relaxation Lying on the floor, rocking gently, swaying, pacing slowly, sitting somewhere cosy.
Micro‑breaks 30 seconds of looking out the window, stepping outside, or pausing to breathe naturally.
Environmental shifts Dimmer lights, softer sounds, tidying one small area, moving to a different room
You don’t need to do all of these. Just choose something that feels easiest right now.
AND FINALLY...
Relaxing with ADHD or AuDHD is about finding small moments that help your nervous system feel a little more supported. If you’ve tried even one thing in this starter kit, you’ll be learning how to relax in a way that works with your brain, not against it. And that’s something to be proud of.
If you ever want more support, or you’d like help understanding yourself, I’m here whenever you’re ready.
You don’t have to do this alone.
Ben
ENLIGHTENING & POWERFUL
As a mental health professional myself, I know it’s hard to find a coach who is the right fit. I found the coaching sessions with Ben enlightening and powerful. His style is warm and empathetic, and I found the way he held space for my often rambling thoughts and helped me distill what is it that needs more focus really helpful.
Gabriella K – Mental Health Practitioner