So what is indeed procrastination?
Before we get started with the grounding.
I didn't see anyone being ready for that yet It is indeed not doing the task we are intended to do and for me that was for example that writing and I would do everything else in order to not do that it can also be Distracting yourself by already giving you Things you are allowed to do after work like indeed binging Netflix But it's not I I don't I want to take away the stigma that procrastinators are lazy.
That's not the case Usually procrastinators are also perfectionist because they want to be perfect before they get started That doesn't necessarily have to be true for everyone,
But most of them are like,
You know,
If I don't try I cannot fail So be aware that there are many forms of procrastination if you are curious to find that out how many there are You can do the 10-day course I have online which you will find out but today I really want to focus on What can we do about it?
Because that's what the title says of this life event.
So I will do it Are we ready to ground?
You You you And I invite you to keep your eyes open for the moment so you can see and join me in the alternating nostril breathing technique So what we are going to do is close one nostril breathe in Hold it for a couple of seconds and breathe out to the same nostril and then change it up So breathe in breathe out and change This is the somewhat difficult version if you find it too difficult You can also breathe into the nostril and breathe out to the mouth Of course when you don't feel comfortable,
Please do not join at all,
But just take deep breaths So we are going to breathe in Hold it And let it go Change breathe in Hold it and just let go Change breathe in Hold it and let your expectations go Change and breathe in Hold it and let that negativity go And let that negativity go Change it up breathe in Hold it and let go Final change breathe in And let's go Return to your natural breath.
How was that?
And I invite you to close your eyes Sit with a straight spine Place your hands in your lap Feet touching the floor And really feel the feet connecting to the earth beneath you And sense how you are feeling Now let's go inwards a little bit more and slow everything down And let it go,
Don't listen to those thoughts,
Focus on your breath if you do get distracted And ask yourself what emotions am I feeling?
What might be helpful is to state it out loud and give it a number on a scale from 1 to 10.
For example anxiety a 6,
Happiness an 8 And where in your body do you feel that emotion?
Anxiety maybe around your stomach?
And breathe through it And just allow it And sense if it's an energy or something shifting through your body Does it feel warm or cold?
And what are you so emotional about or afraid of perhaps?
Is it writing,
Something at work?
And what's the next right best thing I can manage?
You know,
Is it really writing that whole paper or finishing that project?
Or is it perhaps just getting up and sitting behind your desk and opening your laptop?
Or play some nice classical music with binaural beats which will help you focus?
Okay,
For the final phase of the intention bit I'm going to ask you what is indeed your intention?
What is something you would like to achieve today?
And can it come from a compassionate voice?
So not like I just want to finish?
But I would like to or it would be lovely to We're going to the final phase.
So set your intention right now.
Place your hands on your heart and please state out the following with me.
May I give myself the compassion that I need?
May I learn to accept myself as I am?
May I forgive myself?
I will work on my intention.
I will motivate myself with a compassionate voice.
I am doing my best.
Thank yourself for taking this time apart.
And thanks to the other 40 people here meditating with you.
You can let go,
Open your eyes,
Move around.
So this could be a practice for you.
And choose whatever you like,
What element you like.
Can you please share in the chat what your experience was?
Because we did a couple of things and whilst you are typing I will go into them.
Again,
Emotional regulation.
Do we even know what we are feeling?
Are we even grounded in our body?
And you know the research backs this up.
It's all emotional regulation.
Well not all,
Sorry.
I have to watch my wording.
The majority of procrastinating behaviour also stems from fear.
So it's really important to first be aware of them,
Allow them and don't try to push them away.
Which I am very sucker for.
Like get rid of it,
No it doesn't work like that.
But you know,
Can we even push ourselves when our anxiety is sky high?
So maybe there are other tools which will help you to manage your emotions.
I don't know what works best for you,
It's very individual.
But like I shared before,
Sometimes it can be the alternating nostril breathing technique.
It can be standing and shaking,
It can be dancing,
Walking in nature,
Listening to some music.
Another thing what procrastination doesn't like is when you feel gratitude.
You know that's what we ended with,
It was very briefly because I don't have that much time.
But also self compassionate and for some affirmations can work.
However I also did some research on this because for me affirmations weren't usually that productive.
And that is because you need to do affirmations which you actually believe.
Because if you say something like I am the most beautiful person in the world and you don't believe it.
You will actually state out loud what you don't believe and it will become worse.
So please always try to make affirmations as closely to what you believe and then it will help.
Then intention setting.
You know what I usually have with my procrastinating clients?
They have this motivation of I just need to finish,
I just need to graduate.
And it comes from this inner critical voice.
We will not listen to our inner critical voice.
We will actually do the opposite and feel bad and our inner child will be sad.
That's a whole different story.
Again I have more about that on my Inside timer profile.
But can you set an intention from a compassionate loving voice and it might sound like I would love to,
It would be lovely.
That's something which will motivate us much more.
And another thing is for example for those,
Sorry I come back constantly to the example of writing a thesis.
But that's what my other job is about.
Can you make it into smaller pieces?
Because sometimes when I would start I would think and open my laptop and be like yep this whole thing needs to finish today.
No,
Can I write just a paragraph,
This block of 20 minutes?
Much easier right?
But some of us know that we should do this but we don't do it.
But it's really important.
What else did we do?
And oh really being in touch with your body.
Again what are you feeling,
What are you sensing?
Where is the emotion?
Can you name it?
Can you give it a number?
But also can you touch the floor,
Really feel it?
So hopefully that was helpful.
Feel free to now share in the chat if there is something else you might be struggling with.
But research is also backing it up and this is also what I really like about Kirsten's nav work.
Is that that self compassion really helps also with self resilience.
Excuse me.
It's so important to be self compassionate.
Sometimes it might also sound like if you are really feeling bad about the procrastinating behaviour you show.
You can say it out loud like I am suffering,
We are all suffering.
Because well there are 44 other people here who also are present.
Probably because they have procrastinating behaviour.
So feel free to pick and choose whatever works for you.
But you know please try to do it more than once.
This is not a quick fix.
I also would like to invite you to name it procrastinating behaviour and not say I am a procrastinator.
Because then it becomes a self fulfilling negative prophecy.
Again coming from an inner critical voice.
We all show procrastinating behaviour in some way or another.
But hopefully this will help to lessen it.
The chat is quite empty.
Or is it me?
But I saw the hearts.
I see the hearts.
I love the gratitude.
Thank you so much.
I really appreciate it.
Again final time I will say it.
With your donations I can do more research,
I can make more live events and share it.
And do more practices so that we can all eventually reduce procrastination.
So donations are more than welcome.
I do other stuff.
I do other live events but that is also tied to indeed procrastination.
Like Angela shared.
It does resonate often with perfectionism.
So there is a lot more with our inner critic.
With our inner child.
And that also has to do with a lot and our limiting beliefs.
And that is why I also focus on those areas.
Thank you Monika.
And I hope to see you next time.
If there is nothing else then I will keep it short today.
But I invite you to do these grounding exercises.
Check what you are really feeling.
If you are like.
I want to know what form of,
What sort of procrastinating behavior I show.
I also have a 10 day course here on Insight Timer.
But you know it is not only awareness.
We also need to do something about it.
And that can be helpful with intention setting from a compassionate voice.
So now I have to practice what I preach.
And continue to my own job.
And I wish you a lovely day or night ahead.
Thank you for your time.
Hopefully see you next time.
Bye.
Bye.
Thank you for the heart and gratitude.
