Welcome to this guided meditation practice.
This practice is on creating space and compassion for procrastination.
So we'll start by just settling into this new moment,
Finding a comfortable posture in the body,
Whether that's seated or lying down,
Whatever feels comfortable.
And allowing the body to settle into a posture that's both awake and alert and also relaxed and at ease.
Giving yourself this gift right now of comfort,
Opening to the fruits of this practice.
And if it feels comfortable,
You can close the eyes,
Otherwise just softening the gaze and looking a few feet in front.
We might take a few slow deep breaths here,
Becoming more present with each breath.
Breathing in,
I am aware I am breathing in.
Breathing out,
I am aware that I am breathing out.
Feeling in this present moment,
I know it is the only moment.
We can now allow the breath to return to its natural rhythm.
Noticing what it feels like to be you in this moment,
Breathing just this one breath.
Noticing the inhale,
Noticing the exhale.
Where is the breath felt in the body?
For the next few breaths,
Just allowing the attention to rest in wherever the breath is felt.
Noticing if the mind is wandering or taking us out of this moment,
That's perfectly normal.
This might happen throughout the practice and it's a perfect opportunity to notice and then return to this moment,
This breath.
Beginning to bring to mind a situation where procrastination is present and palpable.
Visualizing yourself in this situation,
Thinking about the tasks that need to be done.
And then noticing the reaction in the body.
And as we get clear with this situation,
Recognizing any emotions that might be present.
Maybe there's procrastination that we can recognize on the surface and then we can dig a little deeper.
Recognizing if there are any other emotions that are associated with the procrastination.
And seeing if we can just allow a little bit of space for these emotions to be just as they are.
Maybe there's a fear.
Maybe there's exhaustion.
Maybe there's just resistance and we don't fully understand why.
So maybe there's confusion.
And we don't have to fix or change any of these emotions right now.
We can just allow them to be.
We don't have to like them.
And we can invite them into our experience.
Sometimes it's helpful to just say,
Yes,
This belongs.
I allow this.
I can create space for this.
We might invite in a quality of curiosity.
Sometimes we might judge these emotions and instead of judging them,
Can we shift into curiosity?
And noticing how these emotions,
How procrastination feels in the body.
What are the sensations that are arising and passing as we invite in procrastination and any of its accompanied emotions?
We might also notice if there are any thoughts around this.
Are there any beliefs?
What am I believing to be true?
What is asking to be seen?
And as we become more familiar and connected to these experiences with procrastination,
We might begin to ask,
If the most vulnerable part of me could speak in this situation,
What would it ask for?
What is needed?
What care can I offer this vulnerability?
Noticing what arises.
Sometimes we notice thoughts or maybe a phrase of well-wishing.
May I hold this experience with compassion and understanding?
Or may I feel safe?
Sometimes a physical gesture of comfort,
Placing a hand on the heart.
Placing a hand gently on the face as if we're just holding our face very gently like a loving mother or father.
Words of reassurance,
Everything's going to be okay.
Maybe we need to call upon something bigger than ourselves,
A spiritual figure,
Nature,
A community.
We can invite in all the forms of support that we need in this moment.
Inviting in love and compassion in all of the ways that you're needing it.
And allowing the entirety of your being,
The situation,
The procrastination,
Allowing it all to be held in the great heart of compassion,
Understanding,
Acceptance.
And taking a moment to notice what it's like to be the nurtured and the nurturer.
And remembering that in any moment,
This compassion and understanding is accessible.
And any time procrastination arises,
We can recognize it and notice any of the other emotions that are there.
Accepting them,
Becoming curious about the actual experience.
And inviting in all the forms of love and support that are needed.
We might take a few slow deep breaths here,
Relaxing the body.
Whenever you're ready,
You can open your eyes,
If your eyes were closed,
And gently move the body.
I hope this practice serves you in many wonderful ways.
Thank you.
