Welcome to this practice to get your motivation back at work.
My name is Ale Garnica.
In just three steps,
You will feel motivated through gratitude,
Intention,
And presence,
So you can bring the best of you into everything you do today.
This practice is short,
Simple,
And very effective.
In the first step,
You will connect with gratitude by answering a prompt question that I will share.
In the second step,
You will boost your motivation by setting the intention you want to bring into your workday.
One recommendation is to make the intention short and easy to remember.
For example,
One that I commonly use is make it fun.
And in the third step,
You will use your breath to balance your nervous system and be fully present for the activities you are about to start.
Before we begin,
It is natural for your mind to wander.
If it does at any point during the practice,
Gently and compassionately bring it back to the present moment by noticing the movements of your body as you breathe.
Adopt a comfortable position and either close your eyes or leave them slightly open,
Whatever works best for you today.
Let your body surrender to this present moment.
There is no other place to be,
No other thing to do.
Than being here with yourself.
Take a deep breath.
Let's begin.
I invite you to reflect on the following question.
What are three things I am deeply grateful for about my life?
What are three things I am deeply grateful for about my work?
Welcome anything that comes up.
If you couldn't find anything that you feel grateful for,
It's totally okay.
Now it's time to set the intention for your workday.
We will take 30 seconds in complete silence to define that intention.
Make it simple and short so it is easy to remind yourself of it when you are in the middle of your day.
And the 30 seconds start now.
Now it's time to balance your nervous system with the help of your breath.
Place your hands on your tummy,
If that is possible.
And we are going to take three deep breaths in through the nose and out through the mouth.
And while you do this,
Feel through your hands the movement of your body when you breathe in and when you breathe out.
I will guide you through it.
Breathe all the air out of your lungs.
And now let's take one deep breath in through the nose and out through the mouth.
Breathe in.
Breathe out.
And one more.
Breathe in.
And breathe out.
Now breathe normally.
Noticing if there are any shifts in your body and how it feels,
In your emotions,
In how you feel.
And that's it.
You now have connected with gratitude,
Nurturing,
And being grateful.
You have nurtured motivation by making your workday intentional and cultivated presence by balancing your nervous system with your breath.
If you'd like,
Write down your intention and place it where you can see during the day as a reminder.
I wish you a beautiful and joyful workday.
