Hi friend,
I'm Laia.
Welcome to this cozy productivity session.
Take some time to gather everything that you may need today.
Whether you're working on a creative project,
Studying,
Or tackling a to-do list,
This is your space to focus with ease and intention.
So grab your favorite cozy drink,
Whether that's tea or coffee or water,
And get ready for two hours together.
In this session today,
We will start with a centering meditation to help you focus and concentrate,
Followed by three pomodoro sprints,
And ending with a short chair yoga session.
Pomodoro sprints are a time management technique designed to help you stay focused and productive while working in short bursts.
The method is simple.
You work for a set period of time,
Typically 25 minutes,
Followed by a short break of about five minutes.
After completing four sprints traditionally,
Although we'll do three today,
You take a longer break,
Usually of around 15 to 30 minutes.
Please know that this is just one of the ways in which you can do this.
You could also choose to do 35 minutes of productivity and 10 minutes of break.
You could also choose to do 50-10.
Whatever works for you,
But I invite you to try it out and notice.
Do you find yourself losing focus a little bit before the 25-minute timer goes off?
Or perhaps you find yourself continuing forward,
Working past the time that we have set for productivity.
Either way,
Consider that working in timed intervals helps you concentrate on one task at a time without distractions.
So make sure that you either put your phone on airplane mode or you use an app to not let you use the apps that you know tend to distract you.
Dedicate yourself fully to the task at hand.
The built-in breaks are a great way to rest and recharge,
Preventing mental fatigue.
So make sure that in the same way that you are doing the thing during the sprint,
You stop doing the thing and you pause during the breaks.
Pomodoro sprints give you a clearer sense of how long tasks take and that can help you manage your time more effectively.
By alternating between focus work and short breaks,
You maintain a healthy rhythm,
Allowing you for both productivity and self-care during your work session.
So if you're ready,
I invite you to find a comfortable seated position.
Feel your feet grounded on the floor,
Your hands resting gently on your lap or your knees.
Elongate your spine.
Relax your shoulders.
Lengthen your neck.
Take a deep breath in and a long,
Slow breath out.
Again,
Inhaling through the nose,
Letting it expand into the belly,
The rib cage,
The chest.
Let it go.
Allow your gaze to soften or your eyes to close.
And as you settle into your body,
Notice the sensations of the chair beneath you,
The air around you,
The sounds of the world,
Of people,
Of nature.
Taking a moment to simply be present with what's here.
Taking a moment to simply be present with what's here without judgment.
Breathing in and breathing out.
Allowing your attention to shift toward this steady expansion and contraction of the breath.
Each inhale,
A moment of focus.
Each exhale,
A release of anything that you don't need to be thinking about in this moment.
Allow your breath to guide you back to yourself again and again and again.
Inhaling deeply and exhaling completely.
And as you find yourself here,
Noticing how you feel as you arrive into this cozy productivity session,
I invite you to plant a seed of intention for the session,
For this day.
What would you like to accomplish?
And let it be very simple.
What small step can you take to move forward in your project?
Inhaling deeply and exhaling completely.
Begin to visualize yourself accomplishing that intention,
Feeling the energy of what it's like to do the thing that you want to do,
To invest your energy,
Your time into the things that actually matter to you.
To invest your energy,
Your time into the things that actually matter to you.
Take a deep breath in and let it go.
Taking a moment to move your fingers and your toes.
And whenever you're ready,
If you close your eyes,
Open them again and bring your awareness back to the room.
We'll be doing three sprints.
Each of them will be 25 minutes followed by a five minute break.
Use this work time to dive into your tasks.
I will have an alarm ready for you so you don't have to worry about the time.
All right,
Go ahead and grab your project.
Take a deep breath.
Let's ease into our first sprint.
Good luck.
All right,
My friend,
That was 25 minutes.
Great work.
Take a few moments to stretch,
Hydrate,
Or simply step away from your workspace.
Use this time however you need to recharge.
And we'll begin our next sprint in five minutes.
I will let you know when it's time to return with an alarm.
Have a nice break.
All right,
My friend,
It's time to dive into the second 25 minute sprint.
So grab your project,
Take a deep breath,
And let's get going.
Good luck.
See you in 25 minutes.
All right,
That was 25 minutes.
You're doing wonderfully.
Let's take another quick break for you to reset.
Maybe take a few deep breaths,
Move around a bit,
Or close your eyes for a moment of stillness.
We'll start again in five minutes.
See you then.
Time for our last 25 minute sprint of today.
Grab your project,
Take a deep breath,
And let's go.
Good luck,
My friend.
That was 25 minutes.
How did you do?
I hope that you were able to move forward in your project a little bit,
Even if it was just 1%.
I invite you now to finish with a bit of gentle movement to unwind and release any tension that may have built up during your work.
So find yourself seated comfortably for some chair yoga,
Making sure that your feet are firmly planted on the floor and that if your chair has brakes,
You set them to the brake position.
As you inhale,
Relax your shoulders down and away from the ears,
Lengthening the neck,
And on the exhalation,
Let yourself settle in.
Inhale,
Lengthen through the spine.
Exhale,
Bring the right ear to the right shoulder.
Notice the space on the left side of the neck and perhaps extend your left arm out to the side,
Breathing in,
Breathing out.
Release your arm,
Bring your neck back to neutral,
Inhale,
And on the exhalation,
This time take your left ear to the left shoulder,
Creating more space through the right side of the neck,
Perhaps extending your right arm out,
And notice the sensation that arises there.
Breathing in and breathing out.
Breathing in and breathing out.
Lower your arm,
Bring your neck to neutral.
Notice the length of your spine once again,
And as you inhale,
Reach both arms out and up,
Reach your fingertips up toward the ceiling.
And on the exhalation,
Start to take your left hand toward your right leg or hip,
And your right hand also onto the hip or behind you.
Maybe use the chair to help you leverage and twist a little bit deeper.
Let the breath remain full as you inhale and exhale in this shape.
Let the spiral of energy arise from the sitting bones all the way through the torso and up through the crown of the head.
One more inhale and exhale.
Come back through center,
Take a deep breath in,
Perhaps reaching your arms up and overhead,
Find space through the side body,
And on the exhalation,
Take the twist to the other side,
This time your right hand goes toward the left leg and your left hand onto the hip or perhaps the back rest of your chair to help you twist a little bit more.
Once again,
Letting the breath guide how much you twist,
How much you deepen into the shape.
One more deep breath in and out.
Come back through center,
Reach both arms up,
Inhale,
And on your exhalation,
Lower your arms in front of you,
Shoulders level,
And you can stretch your fingertips wide or you can make fists with your hands,
But start to roll your wrists here,
Doing a few circles one way and then the other.
And you can also use this time to incorporate your ankles into the movements,
So also circling your ankles one way and then the other as you do the wrists.
Take one more breath where you are,
Noticing what the movement is doing for you right now.
After spending time creating,
Getting work done,
Breathe in and as you breathe out,
Release the movement,
Release your hands onto your lap or your knees,
Lengthen your spine,
Soften your gaze or close your eyes.
Notice how you feel as you take a few final breaths here.
Noticing how you feel in your body,
What's going on in your mind,
And how you're doing energetically after this cozy productivity session.
You've done an amazing job today.
Place one hand to your heart and the other hand to your abdomen,
And thank yourself for showing up.
For working with focus and intention,
And for taking this time to care for yourself and to dive into slow productivity.
If you've enjoyed this session,
Make sure that you come back to it often whenever you feel like you could use a pocket of time to create and to spend time doing the things that bring you joy and make you happy.
Thank you so much for being here.
That's it for today's session.
Thank you so much for joining me,
And remember that productivity isn't just about getting things done,
But about creating space for balance and ease in your day.
I hope this session left you feeling more focused and relaxed,
And I look forward to our next time together.
Until we meet again,
Take care and be well.
Much love.
