Welcome.
This short practice is for those moments when you know there's something you need or want to do,
But somehow getting started feels difficult.
For the next few minutes,
Forget about completing the task.
We're going to make it much smaller.
Your only goal is to begin.
So decide what you'd like to start when this practice finishes.
Then reduce it to the smallest possible first step.
Perhaps it's opening a document.
Putting on your running shoes.
Starting an email.
Picking up a book or simply getting the first thing you need in front of you.
Who doesn't matter how small.
Starting is the success.
Take a moment now to make sure everything you need for this first step is ready and in place.
If it isn't,
Pause the recording,
Get what you need and come back when you're ready.
You don't need to prepare for the whole task,
Just the beginning.
Together,
We're going to move through three simple stages.
Engage,
Focus,
And then start.
Engage.
Sit comfortably with your spine naturally upright.
Bring your right hand towards your nose and then gently close your left nostril.
If breathing through your left nostril isn't comfortable.
That's okay.
Simply breathe through both nostrils.
For the next 5 breaths,
Just follow my voice.
Last round.
Two,
Three,
Four.
Now release your hand,
Allow both nostrils to open and let your breathing return to its natural rhythm.
Focus.
Now we're going to practice choosing where your attention goes.
Your mind may wander,
And that's okay.
We're not trying to stop that from happening.
We're practicing what we do when we notice.
And whenever we do notice,
Use your next natural inhale as your cue to return.
Let's start with the movement of your breath within your body.
Notice where you feel it most clearly.
Perhaps your tummy gently expands as you breathe in and releasing as you breathe out.
Or perhaps you feel your chest rising and falling.
Choose whichever sensation feels clearest and follow the movement of your breath.
If your mind has wandered,
That's okay.
With your next natural inhale.
Return back to the movement of your breath.
Now deliberately move your awareness from movement to stillness.
Choose one place,
Maybe where your body meets the surface beneath you,
Or maybe the weight of your hands resting in your lap.
Maybe the clothes against your skin.
Just choose one point and focus on it.
The pressure.
The weight.
The physical sensation of contact.
If something else has caught your attention,
That's okay.
On your next natural inhale just return,
Focusing on that one point of contact again.
Now move your attention outside of your body.
Choose one sound around you,
Near or far.
It doesn't matter what it is.
Give that one sound your attention.
Listen to its rhythm.
Perhaps the way it changes from moment to moment.
If your mind moves somewhere else,
It's okay.
With your next inhale,
Return and focus back on that sound.
And now,
If your eyes are closed,
Open them.
Now choose one object in front of you,
Perhaps something a few feet away.
Let your eyes settle on it and notice its shape.
The edges.
Its texture.
It's colour.
Perhaps find one small detail you've never noticed before.
And again,
If your attention moves somewhere else,
It's okay.
Simply follow your next natural inhale home.
Good.
We've just deliberately moved your attention from movement,
To stillness,
To sound,
To sight.
Your mind probably wandered somewhere along the way,
But that's to be expected.
Each time you noticed,
You practiced bringing it back.
Now we're going to choose where your focus goes next.
Start.
Bring your attention to the task you chose at the beginning.
Not the whole task,
Just the first small action you chose.
Maybe that's opening the document.
Putting on your shoes.
Writing the first few words.
Or picking up whatever you need.
Remember you don't need to finish.
And you don't need to wait until you feel motivated.
Right now,
Starting is enough.
So look towards whatever you've prepared.
Know the first small action you're going to take.
Now take one natural breath in.
And as you breathe out.
