So allow your eyes to comfortably close and take a deep conscious breath in and a long slow breath out Breathing in and breathing out Breathing in and breathing out I'm thinking about your to-do list today If you haven't yet written it down or thought about it either write it down on a piece of paper or bring the task to mind I do recommend getting that out of your brain otherwise it can just keep repeating So with your eyes closed,
If something comes up,
Open your eyes,
Write it down Just thinking about all those things just allowing those thoughts to come into mind of what you need to do today or what you've been putting off for a long time,
Bring that to mind and take a deep breath in and a long slow breath out and a deep breath in and a long slow breath out Now you might be putting some things off because you find it a little bit difficult to do Think about breaking that down,
How can you do the simplest part of it how can you just get started Getting started is often the biggest hurdle when you've got started It's often a lot easier than always there's some ink in your mind or on your piece of paper you've been procrastinating on and you're just trying to avoid it maybe that's your thing you're going to get done today Thinking about the task that you're going to plan today Letting go of perfection Embracing imperfection in your work,
In your tasks We are only human,
Doing the best that we can Be compassionate and kind with yourself as you work today as you mentally say I am capable I am organised I am capable I am organised and I love the feeling of getting my work done I love the feeling of achievement when I get my work done and each task brings me closer to my goal So bring to mind that one task you're going to start with,
Seeing yourself accomplishing it smoothly and joyfully Take a breath in and a breath out You've got this,
Let's get started We'll have a 25 minute timer set We'll work for 25 minutes and then have a break Let's go Take a breath in and a breath out You've got this,
Let's get started We'll have a 25 minute timer set We'll work for 25 minutes and then have a break Let's go Take a breath in and a breath out You've got this,
Let's get started We'll have a 25 minute timer set We'll work for 25 minutes and then have a break Let's go Take a breath in and a breath out You've got this,
Let's get started Take a breath in and a breath out You've got this,
Let's get started We'll have a 25 minute timer set We'll work for 25 minutes and then have a break Let's go Take a breath in and a breath out You've got this,
Let's get started Take a breath in and a breath out You've got this,
Let's get started We'll have a 25 minute timer set We'll work for 25 minutes and then have a break Let's go Take a breath in and a breath out You've got this,
Let's get started If you have glasses,
Maybe just place them off into the side for a moment Bring your hands together,
Rub to create warmth Place your hands over your eyes Allow your forehead to rest into the hands Take a deep breath in Long slow breath out Deep breath in Deep breath in Long slow breath out And one small breath in And out Take the elbows out to the side,
The fingertips at the centre of the forehead Press down firmly,
Draw your fingertips out to the temples Circling at the temples If you're able Do little gentle circles Give a good rub to the head And the back of the head Then make fists Be Tarzan,
So you're tapping all over your chest That's it You're tapping your chest all over It might make some sound as well,
Depending on where you are So take a breath in And again,
Breath in And once more Releasing Make them fists,
Rotate out through the wrist,
One way and the other Rotate to the side only if you're able,
Reach your arms up overhead Interlace your hands,
Reach the arms up to the sky Release the arms,
Back down Move the neck to one side,
Follow with the gaze And the neck to the other side Follow with the gaze,
And come back to centre Let's exercise our eyes,
Take the gaze up and down Up and down,
And side to side If you've got somewhere you can see a bit more into the distance Take your gaze to your finger,
So your hand,
Your finger just in front of your eye Take your gaze to the finger,
And then looking out in the distance To the finger,
Looking out in the distance And to the finger,
And looking out into the distance 24,
Ok,
Let's return,
Let's return to our work Another 25 minutes 30 seconds rest 30 seconds rest 30 seconds rest 30 seconds rest 30 seconds rest Leaving your task for now as we finish up Let's finish by taking 3 deep breaths in Breathing in,
And sighing out Breathing in And sighing out And once more
