Today's meditation will focus on procrastination,
And I have been meaning to write this one for a while,
So please know you're not alone with this.
Find a comfortable position where you can sit or lie down today,
And allow your eyes to drift closed when you are ready.
Let's begin by slowing ourselves down today.
Often we procrastinate because we are overwhelmed with thoughts,
Ideas or worries,
And we have so much that we think we need to do all at the same time,
That we can't possibly make a start on one thing.
So wherever you are now,
Just exhale any remaining breath that you have,
And when you are ready,
Breathe in through the nose to a count of three,
Hold it here for four,
And release through your mouth for five.
Just imagine that you are slowing down your body today,
And if you notice any parts of you that are holding tension,
Just allow yourself to let this go,
And for you to relax.
So that's in for three,
Hold for four,
And let it all go for five.
Continue to breathe in this way in your own time,
And don't worry if your mind wanders off at any point,
This is perfectly normal.
If this happens,
Just bring your focus back to counting your breath,
And let go of any judgement of yourself today.
Now,
Allow your breath to return to a natural rhythm.
The first thing I want you to do today,
If you have been procrastinating,
Is to forgive yourself.
The cycle of avoiding a task,
And then feeling guilty about it,
Can be a slippery slope.
If we continue to attack ourselves for it,
We inevitably convince ourselves that this is just who we are,
We are simply someone who does not complete tasks.
But this is not true,
And the reason this isn't true is because you're here today.
As cliche as it might sound,
You're using this meditation as a way to move forward.
You have actually taken your first step without even realizing.
So I just want you to take one more deep breath in,
And as you exhale,
Just allow all of these feelings of guilt to fall away from you.
You're not the same as you were even yesterday,
So there is no need to hold on to the past.
Take this time to think about a moment in your life where you overcame an obstacle,
Or a time when you pushed through and completed something that you really didn't want to do.
And remind yourself that you are capable,
And you can do it.
And now,
Let your mind drift to a task,
Or a project,
Or anything that you would like to finish today.
Or if it is a bigger project,
Something you'd like to make a start on.
It's okay if lots of things come to mind,
Just try to pick one for now that you believe is a priority today.
Now think of a reward that you can give yourself for completing this task,
A treat that would make it worthwhile.
A simple example might be watching your favorite TV show.
Not only is having a treat a great way to motivate ourselves,
It also makes the act of,
In this case,
Watching TV,
Feel like a genuine reward.
Rather than using it as a way to avoid things,
We can use it as a way to do things.
So think of a treat or reward that would motivate you.
Now turn your mind to anything that you feel might distract you today.
This is different for everyone,
And only you can know what might cause a distraction.
And think about how,
Before you start your task,
You might remove as many of these distractions as you can,
At least until you're finished.
Now with your reward in mind,
Visualize yourself making a start on this task or project,
And working your way through it,
Bit by bit.
You are focused and free from distraction.
Think about any hurdles or difficulties that might come up,
And then see yourself working through these problems as you have done in the past.
And slowly begin to imagine that this task is complete.
You have finished.
Feel that burden lifting from your shoulders and your chest.
The sense of relief,
Achievement and contentment that this brings.
And see yourself enjoying this reward that you promised yourself.
How does it feel to have finished this task,
And to now be enjoying something completely,
Without guilt?
Just be for a moment with this image in mind.
And when you are ready,
Bring your mind back to this moment.
Allow your eyes to open,
And take in your surroundings.
I hope you feel inspired to make a start today,
With a clearer goal in mind,
And a reward waiting for you.
A final thought before we leave today.
We all have days,
Weeks and even months where we struggle to find the energy and the motivation to do things.
So try not to overwhelm yourself.
If you're feeling really down today,
And if even after this you're still struggling for motivation,
That's okay.
We are human.
But try to take heart that these feelings,
However long they last,
Are always temporary.
If a full task feels too much today,
Try to start with a goal of doing just 5 minutes.
After this track,
Turn everything off,
Set a timer,
And take 5 minutes to make a start on something.
You might be surprised where it leads you.
And remember that by judging or attacking ourselves for how we feel,
Or for something in the past,
Only means that we suffer twice.
So be kind to yourself,
And I hope you have a wonderful day.
