You you Let's slow everything down and you might want to close your eyes for this one Your hands open in your lap And you sit with a straight spine Feet touching the floor And you can take a deep breath in through the nose and slowly to purse lips out through the mouth Breathe in and let it go One more dramatic in-breath And let it go Return to your natural breath And can you feel the top of your head?
And feel your face,
Maybe there is a frown or your jaws are not relaxed And drop your tongue And you can relax your neck and shoulders and really feel them for a moment And feel your arms and your hands on your lap,
Maybe they are tense And you can feel your chest,
Are you breathing high from your chest?
It's okay Or are you taking deep breaths from your stomach?
And just pay attention if there is some tension here as well And let's go downwards and feel how you are seated in the chair And feel your legs Maybe they feel cold or tense And feel your feet touching the floor and try to make contact with the earth beneath you You can maybe move around your feet a little bit and feel that pressure Well done Now let's go inwards a little bit more What emotions am I feeling?
Can you state them out loud?
For example,
I feel anxiety and I give it a 7 On a scale from 1 to 10 I feel happiness and that's a 6 Take a deep breath in and let that go And I'm going to ask you to visualize looking at yourself when you are procrastinating Maybe you are sitting behind your desk and not writing,
Maybe you are walking around the house and not decluttering Really look at yourself and your face Try to have a good look at you And identify the cost of procrastination and see what it has you thinking and feeling about yourself Maybe you are angry with yourself,
Disappointed What has it make you think about your future and really list now all the costs of your procrastinating behavior Now can you think of something that will motivate you to deal with your procrastinating behavior And coming from a compassionate voice like I would like to or it would be lovely to For example,
It would be lovely to start each day 10 minutes working on my finances just to get started Or it would be great if I start with one paragraph And can you now have another look at yourself and see the benefits when you act in a timely fashion when you make a change And can you look at your face and what is happening to your face,
Maybe you look happier,
Relaxed And can you visualize all the good things that will happen when you stop procrastinating And can you place your hands on your heart or give yourself a hug,
Whatever you prefer and say it out loud with me I am doing my best,
I am working on my intention,
I am working on my procrastinating behavior I am not a procrastinator,
I show procrastinating behavior More people struggle with procrastinating behavior,
72 other meditators are here with me,
I am not alone,
I am doing my best And thank yourself for taking this time apart,
Show some gratitude to you and the 76 other meditators here And one more time,
How are you feeling right now,
Have the emotions changed from the beginning of this session Take another deep breath in and you can let it all go Open your eyes if you haven't done so already,
You can move around a little bit and come back
