Hello and welcome to this Pomodoro working session.
Today I will take you through four focused work intervals,
Each lasting about 25 minutes.
After each interval,
We'll take a brief five-minute break,
During which I'll lead you through a quick relaxation to help you recharge before the next session.
I will also give you some time to stretch or take a quick break to the bathroom or get something to drink.
The Pomodoro technique is a time management method that breaks up half-an-hour sessions into 25 minutes of focused work and five minutes of break time.
Before we get started,
I recommend you select a few projects or tasks you want to accomplish in the next two hours.
This could be tackling your overflowing inbox or working on a high-priority project or even housework if you're not in an office-like setting.
In case you wonder why it's called Pomodoro,
Which means tomato in Italian,
Apparently it's because the creator of the method used a kitchen timer that looked like a tomato.
Another fun fact,
I hate tomatoes,
But I love the Pomodoro method.
I use it all the time.
I hope it will elevate your work like it does for me.
All right.
Now for the next 25 minutes,
Work on your chosen tasks without interruptions.
Let's go.
All right.
It is now time for our first break.
Whatever you're doing,
Stop now.
You can always come back to it in a few minutes,
But please give your brain and body a break now.
Step away from your desk if you were sitting and stand up.
Now,
Move your arms up overhead,
Breathing in slowly,
And move them back down,
Breathing out slowly.
Let's do that two more times.
Up and in,
Down and out,
Up and in,
Down and out.
Okay,
Great.
Now you have a couple more minutes to do whatever you like.
I'll see you back here shortly.
It's time now for your second work segment.
You can continue with what you were working on before,
Or you can choose to do something entirely different,
Whichever you prefer.
I will see you shortly.
Time's up.
Now close your eyes.
Let's take a deep breath in for four counts.
Breathe in,
Two,
Three,
Four,
And hold your breath for two,
Three,
Four.
Breathe out for two,
Three,
Four,
And hold empty for two,
Three,
Four.
One more time.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
And out,
Two,
Three,
Four,
And hold,
Two,
Three,
Four.
Wonderful.
Just like last time,
You still have a few more minutes to take a break.
I'll see you shortly.
Okay.
I hope you had a really nice break.
Now we're about halfway through.
Let's get back to work.
And that was segment number three.
This time,
Let's take a few gentle stretches for your neck.
Let's start by letting your head tilt slightly to the right.
Bring it back to the middle and move it over to the left-hand side.
Now tuck your chin and tilt your head back gently.
And to the front.
Now very gently do a roll now of your entire head.
Side,
Front,
Side,
Back.
Nice and slow.
Now the other way.
Side,
Front,
Back.
There you go.
Okay.
You have a few more minutes to yourself and we'll be back here shortly.
I hope you had a nice break.
Let's get into our fourth and final work segment.
You got this.
And done.
Before I wrap up,
Let's do a few shoulder rolls.
So pull your shoulders up to your ears and down the back.
And one more time.
Now reverse the circles,
Moving your shoulders forward and then back.
And one more time.
Wonderful.
I hope you had a productive and yet somehow also somewhat relaxing two hours.
And I hope to see you back here soon.
Have a great rest of your day.
Ciao.
