Mindful Breathing For Procrastination

The Mindfulness Breathing Meditation for tackling procrastination involves creating a calming environment and engaging in mindful breathing for three minutes, focusing on the sensations of air movement and relaxation. It includes acknowledging thoughts of procrastination without judgment and using breath to release stress, culminating in setting a positive intention for subsequent tasks. Regular practice of this meditation fosters a calm, focused mindset, aiding in breaking the cycle of procrastination.

Transcript

So,

Before you begin,

Take a minute to create a calming environment.

You may want to dim the lights,

Sit on a comfortable chair or cushion,

And ensure you won't be disturbed.

This preparation helps in transitioning your mind from a state of procrastination to one of relaxation and focus.

Now that you're comfortable,

Begin by closing your eyes and taking a few deeper breaths,

Inhaling gently and deeply through your nose,

Allowing the lungs to fully expand,

And then exhaling gently and slowly through your mouth.

As you breathe,

Pay attention to the sensation of the air moving in and out of your body,

The rise and fall of your chest,

Perhaps noticing the difference in temperature between the in-breath and the out-breath,

Perhaps noticing that subtle feeling of relaxation that comes with each exhalation,

Allowing each slow exhalation to take you deeper and deeper within.

Feeling the body relaxing,

Starting to switch off,

Releasing,

Noticing which parts of your body are moving as you breathe in and out,

Nothing to do,

Nowhere to go,

Just breathing,

Sitting with the breath.

And if your mind starts to wander,

To tasks or worries,

Acknowledge these thoughts and gently redirect your focus back to your breathing.

Start to acknowledge any thoughts about procrastination that come to your mind,

But rather than pushing them away,

Gently recognise them and use your out-breath to release them.

With each exhalation,

Imagine any stress dissolving,

Any feelings of overwhelm dissolving,

And any fears associated with the task that you're avoiding dissolving.

This practice of acknowledgement and release helps in reducing the power that procrastination holds over you.

Sit with your breath,

Using the out-breath to dissolve any thoughts,

Any stress,

Any overwhelm,

Any fears.

As we move towards the end of this meditation,

Take a moment to set a positive intention for your next task.

This could be as simple as affirming to yourself,

I am calm and ready to take on my tasks one step at a time.

I am calm and ready to take on my tasks one step at a time.

This is especially powerful in transitioning the peace and focus from your meditation into your daily activities.

Consistency is key.

Try to incorporate this meditation into your daily routine,

Preferably at a time when you often find yourself procrastinating.

Over time,

This practice can significantly help in reducing the habit of procrastination by fostering a calm and focused mindset.

Remember the goal of this meditation is not to empty your mind,

But to become aware of the present moment,

Creating a space between your thoughts and your actions,

And gently bring some movement into your feet and toes.

Gently take a deeper awakening breath,

And as you now open your eyes,

Bring back focus,

Determination,

Clarity,

And motivation.

Be gentle with yourself.

Reviews

I am a master procrastinator who is making progress. Today I will repeat the affirmation!

That was brilliant! What a kind and motivating and inspiring way to start my day! Thank you!

Another helpful strategy for when we are putting off things that need to get done - thank you.

Working on awareness instead of just pushing through feels so much better. Thank you 🙏🏼

Another helpful meditation from this teacher. His suggestion to create a calming environment not only for this meditation but as I work through procrastination in helpful. Thank you for offering this.

This meditation is like a gentle push to the right direction. Thank you Andrew 🙏🏻

A great short practice that helped me calm down and not panic about the task I was procrastinating on. I feel more determined to complete it now.

Thank you, Andrew. 🙏🏻
I am not sure what to write for this review, apart from the 2 huge "book" reviews I left a couple days ago, and on other reviews.
Everything I wrote/write is true!
To have you in my life as my medi teacher, is a HUGE blessing!
I am so happy that you became a part of my life, and for many, many, many more years to come!
As I have mentioned before, I don't think I could ever live without you & your gorgeous, soothing meditations.
They mean the 🌍 to me!
Thank you ever so much for all that you have have done, & will continue to do in the future!
You are so very much appreciated!
😊🙏🏻💖☮🙏🏻😇
Peace & love, & happiness to you, Andrew!

🪔💕🕯🌟💫🌟

This meditation came to my attention quite randomly. And yet it was perfectly timed with my need to breathe through it. Thank you, sir.