Pray + Regulate — PROCRASTINATION

In this Pray + Regulate session, Nicola gently guides you through procrastination with a compassionate, trauma-aware approach blending EFT tapping, somatic regulation, meditation, and prayer. This practice recognises that procrastination is often a response to overwhelm, fear, perfectionism, or nervous system dysregulation rather than a lack of discipline.

Through grounding, prayer, and gentle tapping, you are supported to release inner pressure, soften resistance, and reconnect with a sense of safety, clarity, and forward movement. This session offers a calm, restorative space to reset your energy, regulate your body and mind, and return to your tasks with greater ease, steadiness, and self-trust

Transcript

Hello and welcome to your pray and regulate for procrastination.

So this would be a really one really good one to do when avoidance is actually a nervous system response so we don't always think of it like that you know we can often give a lot of negative meaning when we're procrastinating oh I'm just not good enough I'm lazy why can I never get anything done but actually a lot of the time avoidance is a nervous system response something in what you need to be doing doesn't feel safe you know and you might think well how is that possible you know I just need to do some tidying up how's that not safe but somewhere inside there's something not safe about it maybe it's because it's difficult maybe it's because it's challenging for you to do you know maybe you struggle with your executive executive functioning you know whatever the reason might be you don't really necessarily need to figure out the reason but just know that procrastination is usually some sort of protection from something whether it makes sense or not so welcome and this is a soft place to me procrastination without shame and I'd really like to let you know that you're not lazy you are not broken and if at any point something doesn't feel right in your body you're always free to pause to adjust or simply just listen I'm not here to force you to force you into action you know so maybe let go of the outcome that you're only doing this because you're hoping when you've done this that you'll go and get that thing done you need to get done which obviously would be nice but we're just meeting the procrastination with acceptance and without shame and just kind of letting it be you know we're making space to feel it and be with it rather than resist it and fight against it so just taking a moment to arrive in the body if it feels comfortable you could close your eyes if you're in a place where it's safe to do that if it's not you know you can just maybe soften the gaze a little bit but see if you can notice the surface beneath you maybe that's a chair maybe it's the floor you know maybe it's a couch maybe it's a bed so just notice and it might feel really nice to take a long slow breath in through the nose and a lovely long slow breath out through the mouth let's do that again so inhale through the nose exhale unhurried through the mouth so right now you don't need motivation you don't need to do anything we're just letting our bodies settle so god you see the places where i avoid delay or freeze you know how heavy starting can feel in my body god help my nervous system soften soften its grip on fear help me feel safe enough to take one small step release the pressure to perform prove or get it right and meet me with patience instead of urgency i place my resistance in your care trusting that you move with me not against me maybe repeating to yourself either silently or out loud i allow myself to meet procrastination with compassion i allow myself to meet procrastination with compassion so then tapping on the side of the hand and again repeating after me either out loud or mentally to yourself even though i'm avoiding what feels overwhelming and my body is not moving i'm not moving i'm not moving i'm not moving i'm not moving i choose to be gentle with myself right now even though i'm avoiding what feels overwhelming and my body is hesitant to begin i choose to be gentle with myself right now even though i'm avoiding what feels overwhelming and my body is hesitant to begin i choose to be gentle with myself right now tapping on the middle of the eyebrow i feel stuck side of eye starting feels heavy under eye my body is freezing under the nose and that makes sense middle of the chin i'm not lazy collarbones my nervous system is protecting me side of ribcage i can move at my own pace top of the head i allow one small step to feel safe relax the hand take a slow slow breath in and a really long breath out i invite you to place one hand on your chest one hand on your belly if that feels supportive and just notice the warmth of your hands can you notice the gentle rise and fall beneath them you're not required to do everything at once your body only needs to feel safe enough for the next right step can you let your exhale soften your shoulders your jaw and your belly so procrastination often appears when something feels too big,

Too fast,

Too heavy,

Too hard,

You know too something or other so you might want to gently just reflect what feels overwhelming about beginning and what would a kind manageable step look like and you've got a couple of choices kind of from here here on in you know with the the answer to the first question what feels overwhelming you could do another tapping round so even though getting started feels overwhelming i accept that's where i'm at you know even though you know i'm not going to do it all at once i'm not going to do it all at once i'm scared to start because i think it's going to be really hard i i accept where i'm at so you you can add that in and you just use that that motion i'm scared to start scared to start you can use that for another tapping round or you might be ready to do the small manageable step and when i say a small manageable step i mean like a tiny one so for example i need to go and do some work today myself so my small step is i've got my shoes on and i've packed my bag i've put my laptop in my bag so when i finish this the small step i could do is actually put my coat on and find my keys to get ready to go out that's what i mean that's how small of a step i mean because quite often the steps we assign are still a bit too big you know i could say right go to the coffee shop and start my work well i know that already you know i'm trying to help myself get there you know and that might be a that step might be the small step for you that works for you but if you're anything like me if i literally do some micro steps so i'm gonna put my coat on i've already got my shoes on my bag is packed put my coat on i can literally just then actually go out of the house um and then before i know it i'll be sat in my car and then i'll be you know at the coffee shop and i'm gonna get my laptop out and then it'll all be fine um i'm hesitant at just getting going so that may or may not be you um so take a little moment awareness um alone can create movement so that might be all that you need and just join me for the closing prayer so god thank you for meeting me without judgment help me trust the small beginnings when fear or resistance returns remind me that i don't have to rush i can allow progress to unfold gently so take one final slow inhale and a lovely unhurried grounded exhale and as you return to the day or start your day um notice if one small action feels possible not because you're forcing it but because your body now feels supported um and that is enough for today so thank you for being here and i will see you next time

Reviews

Thank you, I enjoyed this meditation. So much content and you helped me to realise why I tend to procrastinate.
I found the tapping, prayer, focus on breath and guidance to be very supportive.
Blessings 🙌 🙏✨️