Welcome.
You've probably come to this practice because there are things waiting for you,
Tasks that feel heavy,
Decisions you don't want to face,
Steps that bring little joy but still demand your time.
We all know this place.
The to-do list grows longer,
And the things we least want to do,
Those slow,
Draining,
Joyless ones,
Begin to pile up.
Yet when we avoid the things we don't want to do,
Or don't know how to do,
Pressure builds.
It can feel like a weight on your chest,
Or maybe a tightness in your shoulders,
A buzzing in your mind,
A pit in your stomach,
Heavy and unmoving,
Or even a fog that makes you want to do nothing at all.
This meditation is here to meet that resistance with honesty.
Not to erase it,
But to laugh with it,
Release the pressure,
And step gently into momentum.
So go ahead and get comfortable wherever you are,
Seated,
Standing,
Lying down.
Take a slow breath in,
And let it out.
Notice how the resistance shows up in your body right now.
Whatever it is,
Let it be exactly as it is.
You don't need to push it away.
This is part of being human.
It's natural to resist what feels too long,
Too hard,
Or too joyless.
Now bring the faintest smile to your face.
Gently turn up the corners of your mouth.
And notice the humor in it,
How silly it is that the mundane can hold such power over us humans.
Maybe you can laugh a little at how familiar this pattern is.
Even that tiny laugh will let some pressure out.
Now turn your attention to the place in your body where you feel resistance.
And imagine that that resistance is a dam,
Holding back rising water.
Behind that resistance is the pressure of all the tasks that you've avoided.
Notice how the longer you wait,
The longer you sit here with it,
The higher that water climbs.
Go ahead and feel it rising higher and higher,
Until the dam can no longer hold back.
Imagine that the water is spilling over the edge,
Not in chaos,
But in release,
A complete release of resistance and holding back.
And notice that it's no longer heaps of water crashing over the dam.
It's just flowing smoothly,
Calmly,
And you feel release,
Relief,
Movement.
All of the water,
All of the pressure dissolves into a steady current.
Breathe deeply into that release.
On the in-breath,
Feel your chest expand as if making space inside.
And on the out-breath,
Soften your shoulders,
Your jaw,
Your belly.
Let your body unclench like the dam giving way.
From this softer place,
Ask yourself gently,
But directly,
What's the one thing I've been avoiding most?
The thing I most don't want to do,
But that waits for me anyway.
Let it arise.
It's usually the first thing that comes to mind.
Now picture yourself beginning,
Very first step.
Maybe it's opening the laptop,
Picking up the pen,
Standing up from your chair.
Now feel what it would feel like to take that first step.
Feel yourself actually taking that first step.
And now the next,
And now the next.
Notice how each small action is building a rhythm that gently moves you forward.
Notice the momentum beginning,
Like water flowing downstream.
Now take a breath.
Bring that smile back,
That little laugh at how much resistance you felt,
And then how quickly movement softened it.
You don't need to finish it all today,
You only need to begin.
And once you begin,
Flow will meet you.
Now inhale as if drawing energy in,
Feeling your spine lift,
And your chest expand.
And exhale as if clearing fog,
Letting your mind grow steady and clear.
When this meditation ends,
Don't linger.
Take that first small step into the task that you've named,
And allow momentum to carry you into your flow.
