Hello and welcome to your meditation for the days when you're feeling unmotivated.
First of all,
I want you to know that this is normal.
We all have those days,
Or sometimes stretches of time.
Where it's very challenging to find the motivation to start.
Or continue the things we need or even want to do.
Let's first set aside any shame around thinking that we need to have the fire under our butts lit all the time.
You might even actually want to picture yourself picking up that heavy shame.
And just putting it off to the side behind you.
You don't need it here.
It's very human to experience dips in our motivation.
It's absolutely normal and you are not alone.
The way that our weeks are typically set up is that certain days and hours are for certain tasks.
Monday through Friday from 9 to 5 we're meant to work while rest is only designated for when we're asleep in bed,
Right?
Unfortunately,
We've adopted this as the normal flow of things.
However,
It doesn't work for all of us.
And for those of us who it does work for,
It doesn't necessarily work all the time.
And during the times when we just aren't motivated to work on a project do our workout,
Or get the laundry done.
It's important to know that it's okay to feel that way.
We don't have to rely on the feeling of motivation alone to get something done.
And today,
We will explore ways to not only light up motivating signals within us,
But also tap into some other tools that can help us gain momentum when the motivation just isn't there.
If you haven't already closed your eyes.
Feel free to do that now if it feels good for you.
Hold your body in a position that reflects how you feel right now.
Let yourself sink into the support of your surroundings for your reflection.
Begin to breathe deeply.
And start to recognize how you feel right now.
Bring awareness to this moment without having to change a single thing.
With everything that is,
Just as it is.
Begin to identify what it is that you need or want to get done.
But just don't feel like doing right now.
What don't you have motivation to do?
It doesn't have to be a huge list of everything.
Just what's most important or most alive right now.
Notice what you're struggling against.
Notice what you're resisting.
Now let's shift from simply being aware.
Into a space of possibility of sparking something within us.
Take a moment to think about what the meaning is behind getting this thing done.
Maybe doing the video edit means feeling lighter by getting something off your plate.
Maybe folding the laundry means creating an environment of organized peace.
Maybe sending the email.
Means it will lead to a sense of accomplishment.
What would doing this thing mean for you?
As we dive deeper than simply relying on spontaneous motivation.
Let's explore identity within the thing we are resisting.
So instead of asking yourself,
Do I feel motivated to write?
You might reframe this and ask.
What does a writer do on a day when she doesn't feel like writing?
Or instead of asking,
Do I feel like taking care of myself in this way?
Maybe you ask.
What would the version of me who takes care of herself do today?
Rather than waiting to feel like it or asking yourself if you feel like it.
Ask yourself a question about what the version of yourself looks like.
When you are doing the thing.
We will now set an intention of commitment to ourselves.
Rather than waiting for motivation to make you think,
I really feel like doing this right now.
Your intentional commitment is a reminder that this matters to you.
Even when you don't feel like it.
So gently repeat this to yourself.
This matters to me.
Even when I don't feel like it.
This matters to me.
Even when I don't feel like it.
You don't need to feel inspired and motivated all the time in order to keep a promise that you've made to yourself.
So maybe just promise yourself.
That you will try.
Now take a moment to think about how your future self will feel.
When you've done what you've been resisting.
Start to reposition your body.
To hold yourself in a way that you want to feel moving forward in your day.
You might straighten your spine a little more.
Open your heart.
Or even softly smile.
You're already stepping into the future self.
Who commits with intention.
And promises to try.
Finally,
Bring to mind one small step in the direction of what you want to get done.
Maybe it's putting your walking shoes on.
When I sit down to write a meditation,
It's opening a new document and simply writing welcome at the top of the script.
Maybe you've already taken the first step by pressing play on this meditation.
You may have felt unmotivated to sit in your practice today.
Whatever it is.
Just think of one teeny tiny thing you can do to simply nudge towards what you want or need to do.
We don't have to wait until motivation spontaneously arises.
In order to find reasons to do the things that will be good for our future self.
You can choose to bring meaning and commitment to what you need to do.
And take one small action towards your goal.
Motivation can be a fleeting feeling.
But the intentional commitment to yourself.
Is a choice.
As you move into your day.
Remember your commitments to yourself.
And this promise to try.
You don't have to feel like doing the thing.
In order to take steps towards where you want to go.
And if it's helpful.
Maybe reach out to a friend to be your accountability buddy.
Tell them what you want to get done today.
And ask them to check in with you at the end of the day and see how it went.
Sometimes we just need that extra support from someone we trust.
To remind us that we can commit to what we set our minds to.
I hope this practice was helpful for you today.
Now let's go out there and do one small thing that will build our momentum towards the future self we know we can be.
Have a beautiful day.
And I look forward to our next practice together.
