Welcome to a practice of mindful time management.
The purpose of this meditation is to begin to release a sense of urgency,
And a habit to get everything just right.
If you have perfectionist traits,
You might find yourself constantly thinking about time,
Or how to maximize your time.
If you are a maximizer,
You might be tied to your schedule or calendar,
Trying to squeeze in everything that you believe must be done as soon as possible.
You may have more than one to-do list,
Spreadsheets,
Or a notepad at your bedside to remind you of something else you just thought of.
There is an unlimited supply of tasks that will crop up like weeds,
And you may find yourself living in the productivity weeds.
It's true that all this busyness may make you feel productive.
And at the same time,
The striving can wear you down,
So you forget what it feels like to really enjoy time.
That's what the writer Brene Brown refers to as hustling for worthiness.
The sense of urgency is your body in a state of perpetual fight-or-flight mode.
It can feel overwhelming.
This can eventually lead to procrastination,
Burnout,
Or illness.
According to research,
Being in constant productivity mode also leads to inefficiency and mistakes,
The very thing you are trying to avoid.
Your nervous system needs a rest every day,
And you will practice doing just that in this meditation.
Let's begin.
Gift yourself 15 minutes with no interruptions.
Sit,
Lie down,
Or lean gently against a wall for support.
Close your eyes if you like.
Whatever your bodily position,
Imagine yourself with a sense of dignity and eminence,
With a strong back,
Soft shoulders,
And an open heart.
Inhale in.
Take three deep breaths,
Breathing in slowly and gently,
And exhaling slowly and gently.
If a focus on breathing feels uncomfortable,
Simply direct your attention to where you feel supported,
Such as your hands on your lap,
Over your heart,
Or resting at your sides.
You can also sense your body or feet rooted to the ground below you,
With your head and shoulders alert,
Yet at ease.
In your mind,
Set an intention to be present,
Even if your mind heads off to the to-do list,
Allowing yourself to imagine that you have all the time in the world,
Or that time is ever-expansive,
Like the universe.
Breathing in,
And breathing out.
In with the inhale,
Out with the exhale.
In.
.
.
Out.
.
.
In.
.
.
Out.
.
.
Allowing yourself to be present,
Nowhere to go but here.
If you notice any thoughts or feelings arise,
That's normal.
Breathing in,
And breathing out.
Scan your body from head to toe.
Notice any spots of tension.
Direct kind awareness to those areas with your breathing.
Breathing in,
And breathing out.
In with the inhale,
Out with the exhale.
Very good.
Now,
For a few minutes of reflection,
Call on the witnessing part of yourself,
A part that can get enough distance from the daily hassles.
Notice if you have time-related stress.
What situations evoke tension,
And what situations don't?
Notice do you allow yourself to take a break,
To rest?
If so,
When and how?
If not,
Why not?
Allowing yourself to recognize any time tension,
And breathing in a sense of ease,
Breathing out a sense of peace.
Ease,
Peace.
Ease,
Peace.
Perhaps you bring to mind a restorative or happy place that ignites sensations of rest and calm.
A place you can always conjure up in your mind's eye.
Rest,
Calm,
Rest,
Calm.
Noticing your beliefs or stories about time or getting things done,
Or any ideas about not enough time or fitting it all in.
What limiting beliefs have carried over from the past about being productive,
Or about pleasing,
Performing,
Perfecting,
And producing?
Wondering perhaps if what might have helped before may no longer serve you well.
What can you let go of?
Can you let go of whatever keeps you on the treadmill of busyness,
Even for a few moments?
It can feel impossible to let go.
It's okay.
Since the brain overthinks any possible danger,
Like deadlines or bills or some other task,
Allow yourself to pause right now.
When tasks arise,
Ask yourself,
Is this truly urgent right in this second?
How can I approach this task with more mindfulness?
What does my nervous system need for some ease?
Allowing yourself to recognize any time-related tension.
Breathing in a sense of ease.
Breathing out a sense of peace.
Ease,
Peace,
Ease,
Peace.
Keep noticing.
Can you imagine finding a pace in your life that is challenging but not overwhelming?
What can you change in your life to find more balance?
What beneficial experiences can you intentionally engage in,
Regularly,
To help your nervous system relax?
Breathing in a sense of ease.
Breathing out a sense of peace.
Ease,
Peace,
Rest,
Calm.
How might you change how you use your time?
Allowing yourself to wonder,
Where can I begin to prioritize what needs my focus and attention?
Can I be fully present in my life,
With a task at work,
Playing with children?
Breathing in ease.
Breathing out peace.
Breathing in rest.
Breathing out calm.
Releasing any lingering time-related pressures.
Resting into the awareness that all is well in this moment and with this breath.
As we come to a close,
Remember that life seeks balance and harmony.
You too can intentionally cultivate more balance and harmony in your life.
Can you reframe your beliefs about time?
Can you allow yourself to savor the moments in your life that really matter?
Don't let the ordinary moments of well-being slip you by.
Make them happen too.
Slow down and enjoy time rather than maximize time.
Take gentle care.
