Afternoon Motivation

Endless tasks got you bogged down, frantic, and unsure where to put your focus? In less than 5 minutes, you can identify what's most important and power through the rest of your day with intention. Research shows that even a few minutes of meditation can improve your executive attention - your ability to focus when you have competing demands.

Transcript

Good afternoon,

And welcome to this quick afternoon reset.

You can practice this in your seat,

Or lying down,

Whatever is most comfortable for you.

I find that it's most effective to reset my day by closing my eyes for a few minutes,

But you could also choose to gaze at an object out in front of you that's at a comfortable distance away for you to maintain eye contact with.

Wherever you've chosen to sit or lie down,

Take a moment and get yourself comfortable.

Move around,

Wiggle,

Sway,

Stretch,

And we'll begin our practice with just a few rounds of slow and easy breathing.

Take a breath in through your nose,

And as you exhale,

Let your shoulders drop away from your ears.

Let's do that a couple more times.

Breathe in slowly through your nose,

And as you exhale,

Soften your jaw.

Again,

Take a full breath.

When you let go,

Soften your forehead.

And now just notice after only three breaths,

Whether there's been any tension that has left your body,

Or any sense of relaxation that has entered.

Consider what you have left to do today.

What is the most important thing for you to accomplish in this second half of your day?

Maybe it's a work deadline or a task you need to complete in your personal life.

It could also be something like connecting with another person.

Maybe the most important thing you need to do today is to show someone that you care or to ask for help.

Take a moment to think about how you could break down this task into even smaller steps.

What is the first step you need to take that will lead you on the path to success,

To feeling like you've accomplished what was most important to you today?

You may have a whole list of next steps after that first one running through your mind,

But for now just focus on that one first step.

And give yourself some motivation and encouragement here.

I can do this.

I am well suited to this task.

I am proud of myself for taking on this responsibility.

Now tuck this task away in your mind and come back to your breath.

Take an inhale through your nose.

Let it go completely.

Again fill all the way up.

As you release,

Let go of any doubt,

Distraction,

Anything weighing you down.

And now breathe in encouragement,

Positivity,

Inspiration,

Motivation.

Exhale relax.

Have a wonderful rest of your day.

Reviews

Fantastic motivating practice. Short yet effective and really helped me to re-center and re-focus. 🙏🏼