Hello and welcome to this meditation for overcoming and navigating procrastination.
My name is Vu Yo and I'm so honored and grateful that you've chosen to meditate with me on this day.
I invite you to settle now into your body.
Coming out of the head.
And the buzzing mind.
To land.
Gently in the here and now.
Feeling your body in space.
Becoming aware of the life-giving air around you.
Draw a deep breath in to fill the lungs.
Holding for a moment And slowly let it all go.
Make any final adjustments as you arrive into the seat of meditation.
Allowing your palms to rest on your knees,
Head over heart,
Heart over pelvis,
Grounded in your seat.
Keep breathing.
Keep breathing steadily.
Drawing,
Clarifying oxygen to fill the body.
Noticing the depth.
And expansiveness of your breath.
Notice the heart beating.
Your body being.
And return to yourself.
Return to presence,
To loving attention and awareness.
With compassion.
Knowing that you are safe to simply be in this moment.
Release the expectation from yourself.
To do anything.
And simply breathe.
Creating space in the body and the mind.
Clearing the clutter of perfectionism.
Quieting the noise of overwhelm.
And the need to perform your worthiness.
Simply breathe.
As we bring our attention to the task at hand.
I asked.
Who will you be?
When the task.
Is complete.
Who would you be if you did it imperfectly?
What is the worst thing that could happen if you showed up today?
With your current skill level or knowledge.
Who might be available.
To offer assistance.
In shouldering the responsibility Take a deep breath in.
And out.
Deep breath in through the nose.
Exhale through the mouth Deep breath in.
And out.
Sitting with the answers that arrive for a moment.
And now I'd like to offer some tools that you could use today.
Or whenever you encounter procrastination again.
The first tool is setting a five minute timer and only committing to showing up for those five minutes and no more.
The smallest amount of time.
That feels black.
An accomplishment.
The second tool.
Is to visualize the task.
By fleshing out every mini-task that it entails or that might need to be completed.
As you complete each task,
Take it off.
Or cross it out of the list.
This helps to get the task out of your head.
And stops it feeling like an untamable amorphous mess.
And the little tasks feel a lot more achievable as you visualize them.
Once you have your task list,
Choose the most exciting.
And do that one first.
A third tool is to mood board or do a brain dumping exercise.
Finally.
.
.
The last two.
Is to do something completely unrelated to the task itself.
A form of rest.
To distract you.
In a constructive way.
You might decide to journal.
Or take a walk.
In nature if that is available.
Go for a swim if that excites you and is possible.
Or take a bath.
You might watch a film that you love.
Whatever you feel most inspired towards.
Trust your intuitive pull.
And be kind and gentle towards yourself.
As you Navigate the resistance.
It is normal to feel resistance.
And it's big work to show up courageously despite the fear.
Know that everything is supporting you.
You are worthy and capable.
You can trust yourself.
You do not need to prove your worth.
You simply need to live it.
I invite you now to take one final inhale as we conclude.
Holding for a moment.
And exhale to release.
Thank you and well done for showing up today.
I am rooting for you.
Have a wonderful day.
