If you're listening to this,
Congratulations because you've actually taken the time.
To move one small step closer.
To doing some meditation.
It's going to be very simple.
And it doesn't require anything special for you to do.
Or how you want to sit or lie down.
It's wherever you are and whatever you're doing at this moment.
As long as it's safe for you to do so.
You're not driving a car,
Or.
.
.
Requiring focus and concentration to keep you safe.
I'm going to ask you to just place a hand on your chest.
And you don't even need to close your eyes.
You can keep your eyes open if you want to.
But if you can,
See if you can gaze at it.
Often to the horizon.
Or if you can't manage that,
Then just relax the muscles around your eyes.
I want you to notice the rise and fall of your chest first of all.
Because for a few moments you're now going to notice that you're breathing.
And every time your mind tries to take over,
And analyze what you're doing.
Just shift your attention back to the movement in your chest.
The rise and fall of your chest.
If it helps,
You might want to count your breaths.
Counting the in-breath and the out-breath or counting in and out breath as one.
And the next one is two.
And then your imagination.
I want you to imagine that you have something to write on.
You have a beautiful pen.
And you're using that pen and paper to write down the question.
Why do I procrastinate?
Instead of meditating.
Imagine that you're writing that question down on this piece of paper.
Don't worry if you can spell procrastinate or not.
That's not the point.
The point is to just write down the question.
And once you've done it,
Just notice your breath again.
Where your hand is resting on your chest.
And I want you to be curious now about any feelings that you have.
Whatever the feeling is.
All I want you to do is name it.
Nothing else.
You don't need to give it a story or how it got there.
And just inviting you to name the feeling that you're noticing.
And it may take a few moments before that becomes clear to you.
So there's no rush,
You're just being curious.
And if you find that you can't name the feeling,
Just guess what the feeling might be.
Make a pure guess.
Because sometimes when we use the part of our mind to analyse the answer to a question.
It gets stuck.
But your imagination can always,
Always come up with an answer.
So let your imagination take over and imagine there is a feeling.
And the name the word that represents that feeling.
Pops up because of your imagination.
I want you to write down that feeling on the same piece of paper.
And give you a few moments to imagine that you're writing that down.
And there may actually be more than one feeling once you start to do this.
So write down as many feelings as you want to.
And I'll give you a few moments to do that.
And again,
Just once you've done this,
Come back to your breath.
With the in and out.
With your hand on your chest.
And now that you have this feeling,
Or perhaps a number of feelings that link to procrastinating,
I want you to just choose one of them.
And now as you breathe in to where your hand rests on your chest.
I want you to just breathe in the words,
I feel.
Whatever your feeling is,
And I accept that.
That I feel this way.
So you're actually breathing in the feeling.
That's coming up.
You're using your mind,
Your imagination to do that.
Whether that looks like an object or a word itself.
Just the sensation of breathing in that feeling to where your hand rests on your chest.
Do this a few times.
Be curious about how it feels to do this.
And if you have the time,
Then continue to do it with another feeling that you noticed,
If you noticed one.
Or just keep going with the one that you've got.
I feel.
Whatever the feeling is.
And I accept that I feel this way.
You'll notice the mind will present lots of stories about this.
Lots of reasons,
Excuses,
Possibilities.
This is normal.
So just come back to breathing in those words.
Breathing in that feeling.
Repeatedly.
Shift your attention back to that.
Now whatever the feeling was that came up.
I want you to imagine now that you're smiling at that feeling.
You're smiling and offering it a piece of cake.
Or a biscuit.
Or a hook.
And we're doing this because we're changing the energy.
Towards that feeling,
Your energy towards that feeling.
I want you to just really gently now come back towards your breath.
The feeling might still be there.
Maybe it's changed in some way.
With what I am writing to do now.
When you finish your meditation,
Which is what you've been practicing.
Throughout your day,
Whenever you feel or sense yourself.
Deleting Place one hand on your heart.
And ask yourself what you're feeling.
And once you identify that feeling,
Just acknowledge it.
Smile at it,
Hug it.
Embrace it.
And see if that changes your response.
See if that gives you more choice now about what you will do.
Maybe you'll continue to procrastinate.
Maybe you won't.
And now you will have a choice.
The choice that comes from awareness.
To take your attention back to the movement of your breath.
Thanking your breath for being an anchor throughout this experience.
Maybe thanking your body too for being the holder of your breath.
And slowly and gently in your own time.
Come back and open your eyes.
Namaste
