Are you struggling to stay focused and motivated while working on your tasks? This track is a structured session broken down into 2 separate 25-minute sessions where you break tasks into manageable intervals using the Pomodoro Technique. The session begins with a short guided meditation to help you stay focused.
Cultivate Inner Calm: By connecting with your heart center and fostering feelings of compassion and kindness, you'll create a sense of inner peace and well-being. Enhance Focus and Motivation: Bringing your goal to mind while affirming your ability to stay focused and capable will boost your confidence and motivation. Clarify Priorities: Writing down your to-do list and circling three key tasks will help you prioritize your responsibilities effectively. Encourage Action: By choosing one task to start with, you'll initiate action and build momentum toward accomplishing your goals.
Music: On A Piano - Loborio Conti Bilateral Music to keep you focussed.
So allow your eyes to comfortably close take a deep breath in and a long slow breath out deep breath in long slow breath out and once more breath in and out releasing any tension softening any muscles around the eyes lowering the jaw slightly tension letting go watching the breath now as it enters and leaves the body the awareness to the chest rising and falling the core air entering your nostrils and the warm air exiting and with each breath allow yourself to become more grounded more centered and now shift your focus to your heart center at the center of your chest and if you choose you can place your hand at your heart center imagine there's a glowing warm light here radiating from your heart center and this light represent compassion kindness for both yourself and for others feel that warm emanating from your heart spreading through your entire body and as you bask in this warm light bring to mind a goal or task that's been on your mind it might be a project at work or a personal aspiration or simply a daily responsibility see this task clearly in your mind's eye and allow the warm light of kindness and compassion to envelop it you are capable you are focused and you have the ability to approach your task with kindness feeling the words resonating within you and imagine yourself working on your tasks approaching them in a calm and focused mind you have the ability to stay on track and you feel a sense of accomplishment with each and every step that you take with each and every step that you take no matter how small and as you're working through these tasks your mind may wander you have the ability to gently bring your focus back to your task just as you would guide a friend back to the path each moment of focus brings you closer to your goal visualize yourself working on the task and finishing the task and feel how good you feel when you finish what you've set out to do you have the ability to be focused and motivated i believe in you and when you're ready you can be opening the eyes and either just bringing to mind if you prefer or having a piece of paper nearby and jotting down the things that are on your mind your to-do list and if you already have your to-do list absolutely great just look at your to-do list and circle three of the most important ones today what really must be done or what's been on your list for a long time and you've never got around to it when you've got it down to three pick one of the three either the easiest or the most urgent and then use this now for this focus session and off we go good luck hopefully you've got your focus task now in mind we'll be working for 25 minutes and then we'll have a little check-in so so so so leaving your task for now as we finish up up then maybe your bodies begin to stiffen a little by sitting still so let's create a little movement with the body rounding through the shoulders lift the shoulders round and back and down inhale lift round exhale back and down inhaling and exhale maybe deepen that way bring the hands to the shoulders bring the elbows forward up back and down inhale and exhale inhale exhale inhale exhale and once more inhale and release the arms give them a little shake shake them out any tension in their arms give a little shake and release taking the gaze over one shoulder centre and the other side centre and do that a few more times just allow the eyes to move as well so as you move your head to the left the eyes move to the left as you move to the right the eyes move to the right right back to centre with the head dropping the left ear toward the shoulder breathing into the side of the neck guiding the shoulders down and away from the ears and rise head back up and across the other side always going at your pace that works for you never over straining breathing in and breathing out and breathing out rise head up give a little rub to the neck in the shoulder area a little massage maybe with your knuckles or your fingers whatever works and release and with your nose draw in the infinity sign so that's the number eight draw in the infinity sign so that's the number eight number eight on its side it's kind of two little circles you might hear all sorts of sounds in your neck and then going the other way so tracing that infinity sign the other way with your nose if you have glasses on remove them bring your hands together rub to create warmth and place your hands over your eyes allowing your forehead to rest into your hands take a deep breath in and a long slow breath out deep breath in long slow breath in and one small breath in and out lift the elbows out to the side so your fingertips are now touching at the centre of the forehead press down firmly as you draw your fingertips out to the temples the sides of the eyes and circling again from the centre of the forehead press down firmly drawing out to the temples circling at the temples and once more release let's finish by taking three deep breaths in breathing in and sighing out ah breathing in and sighing out and once more good and then returning to your work good luck thinking of you so release let's finish by taking three deep breaths in breathing in and sighing out ah breathing in and sighing out and once more
