Hello,
Thank you for being here.
I know you feel stressed and feel like procrastinating.
I invite you to take some deep breath with me and you might feel better afterward.
If it is safe to do so,
Please sit down or lie down and close your eyes.
Move your shoulders and neck a little bit and take some deep breath with me.
Breathe in and breathe out.
Breathe in and breathe out.
Breathe in and breathe out.
Breathe in and breathe out.
Breathe in and breathe out.
Breathe in and breathe out.
Now you can repeat after me if you want to.
This is a moment of difficulty.
Difficulty is a part of life.
May I be kind to myself.
May I give myself the patience I need.
I want to tell you that the fear voice in your head is not rational,
It is often exaggerated.
I want to talk to the fear.
Fear I understand you but I choose not to believe you fully.
Things are actually not that bad.
I am safe.
I choose peace.
Every problem has a solution.
Okay,
Can you tell me what you need to do?
Maybe it is an assignment,
A report you need to write,
A house drawer or a phone call you need to make.
If you happen to have pen or paper,
You can write it down.
I know it is stressful but you can write it down.
Now you know what exactly you need to do.
Can you think of the tiniest first step you can do right now?
Something you can do in a minute to just get you started.
Maybe you can go wash your face.
Open your laptop or computer.
Open a folder or website.
Or write down a few things on the to-do list.
Okay,
Do you know what you can do right now?
If so,
Can you go do that?
I'll wait for you here.
All right,
Are you back?
How do you feel now?
Congratulations,
You have done something to move forward.
Now can you think of something else you can do in order to move you closer to finishing this task?
If so,
Go do that.
If you still want to procrastinate,
Feel free to take a 5-minute break.
Walk around or take a short nap.
Believe me,
It will help you feel better.
Thank you for meditating with me.
May peace be with you.
