Welcome.
Go ahead and take a few moments to disconnect from what's going on
around you.
Let your surroundings fade so you can fully direct your attention to
this visualization.
Relax your body and take a deep breath or two.
Drop your gaze
or close your eyes,
Whichever feels better for you.
In this visualization,
We'll explore ways to stop procrastinating.
If procrastination is a
problem for you,
You're not alone.
It's a common problem among all kinds of
people.
So to begin,
Let's settle into our bodies.
Relax your shoulders,
Your neck,
Your throat and jaw.
Relax your belly and as you breathe deeply,
Fully and slowly,
Notice any areas of tension and gently and kindly breathe into those areas of
tension.
Now notice what's happening in your mind and pay attention to your
thoughts.
Does your mind wander?
Is it busy?
Does it bounce from one thing to
another?
One of the ways to prevent procrastination is having a focused mind.
So visualize a time when you've procrastinated in the past.
See yourself
back at that time and try to imagine or remember what was going on.
Often we
procrastinate when we don't feel like we have enough time or maybe because the
task at hand seems overwhelming or tedious.
Sometimes we feel insecure and
we're not sure if we can do the task correctly or well,
So it's easier not to
start.
As you recall a past procrastination,
Think about what was
happening for you at that time and then be gentle with yourself and offer
yourself compassion.
Know that procrastination is a part of being human
and you have a choice over whether or not you want to move forward with the
project you've been avoiding.
Now visualize the task that you've been
putting off.
Notice how it feels when you continue avoiding it.
Does it bring
tension or tightness or a pit to the bottom of your stomach?
Does it sit
lurking out there to the side,
Taking up energy,
Taking up mental space because
you know you need to get it done and you just don't want to?
Sometimes the
task feels bigger than it really is because we've thought about it so much.
So now let's change that.
Imagine the first step.
Choose that task that needs
to be done and put everything else to the side.
Know that you'll give yourself
some sort of a carrot,
A treat,
A pat on the back when the task is over or at
least a piece of it is over.
Go ahead and get started.
And during the first few
minutes,
Notice how you feel in your body.
If you notice resistance,
Embrace it.
Let
yourself know that you'll feel better when the task is complete.
Perhaps you
notice that it's not as hard as you thought it would be or not as
overwhelming or boring.
Treat this task like it's a pleasure.
Give it all the
loving attention it needs and deserves,
Knowing that once you've completed it,
You can take it off of your to-do list and it will no longer take up energy in
your mind,
Energy in your body.
You'll no longer need to worry about it.
Be patient
with yourself as you complete this task.
It might be challenging,
It might be dull,
But continue to work with it and walk through it step by step.
You know it needs to get done.
And feel that sense of pride and accomplishment because you are getting it done.
You've made
the choice to master your emotions around this task and you are productive.
The inability to
move forward or the desire to procrastinate is an emotional choice and you have that
ability to manage your emotions.
You have the ability to get things done.
You have the ability
to meet deadlines,
To work on projects that may not always be fun or projects that push your
abilities.
And at the end,
When they're complete,
You are satisfied.
You feel a sense of warmth
throughout your entire body,
A sense of relief because this task is done.
So when you're ready,
Release all the imagery and bring yourself back to the room in which you sit.
Take a couple more
deep breaths and know that as you pick up that task you've been avoiding,
You will feel a sense of relief at the end.
