Now,
Take some time to choose a quiet and comfortable space where you won't be disturbed.
You may want to sit in a comfortable chair or on a cushion.
Dim the lights or close the curtains to minimise distractions.
Ensure your phone is on silent mode to avoid interruptions.
Let's begin by closing the eyes,
Gently allowing your eyes to close.
With the eyes closed and visual distractions removed,
You can start to allow your attention to drift down into the breathing,
Taking a couple of slow,
Deeper breaths to relax your body and mind.
With each slow exhalation,
Let go of any tension you may be holding.
Feel yourself becoming more grounded and present in this moment.
Each slow out-breath,
Taking you a little deeper and deeper,
Deeper within.
As your body slows down and your mind starts to quieten down,
We start drifting into a visualisation.
Think of a task that you've been putting off for a while.
Something that you've been procrastinating on.
Now visualise the end result first.
See yourself having completed the task.
Focus on the feelings of accomplishment,
Relief and satisfaction.
Gently notice the details.
Where are you?
What are you doing?
Is there anyone there with you?
How do you feel physically and emotionally?
This positive end image sets a motivational tone for the visualisation.
Now rewind to the present moment and start visualising the steps to achieve that end result.
See and feel yourself starting the task,
Working through it step by step.
Acknowledge any challenges or obstacles you may face.
Visualise yourself handling these challenges confidently and effectively.
Focus on the strategies you use to overcome them and the progress you make along the way.
Make your visualisation as vivid as possible.
Include sensory details.
What do you see,
Hear or feel as you work through the task?
The more realistic and detailed your visualisation,
The more motivating it will be.
Take a few moments to repeat the whole process.
As we near the end of this meditation,
Let's create a positive affirmation.
Working silently and privately after me.
I am capable and confident.
I can complete this task efficiently and well.
Once more.
I am capable and confident.
I can complete this task efficiently and well.
This affirmation reinforces the positive feelings and determination generated by the visualisation.
Consider practising this meditation daily,
Especially before starting your workday or when you feel procrastination settling in.
Regular practice can strengthen the mental association between visualisation and actual performance,
Gradually reducing the tendency to procrastinate,
Boosting confidence,
Positivity,
Clarity of thought and motivation.
Feeling the energy build within you.
Feeling the positivity and determination and motivation building within you.
Bring some movement into your toes and into your fingers.
Have a gentle,
Slow stretch.
A slightly deeper,
Awakening breath.
And open your eyes.
Coming back to a more positive,
Beneficial,
Motivated day.
Be gentle with yourself.
