Description

Materials needed: pen paper or journal. Comfortable place to listen.

Description:

This guided meditation digs in deep and sheds light on the various aspects of procrastination. Follow along as you identify an area you have been procrastinating on, target the many reasons for procrastination, then visualize yourself achieving your goal. Begin first by reading the instructions section before listening to the podcast episode.

Instructions prior to listening:

Begin by writing a list of all the tasks you are currently procrastinating on. Think of each area of your life, highlighting personal self-care, health (mental and physical, relationships/social and work.

After you have made your list, select one task that you choose to focus on during this meditation. Make a commitment to yourself that you will complete the task within the next day or two.

Complete this sentence: “I will make a commitment to to focus on________________________ __________________________________________________________during this meditation. After the meditation is complete, I will take steps to achieve this task within the next two days.”

Keep this statement posted near your computer, on your fridge or snap a photo of it so it can be your new background for the next two days. You are capable of completing this task!

Next, listen to the guided meditation!

Follow up Journal Prompts:

• What are your initial thoughts, feelings or body sensations after completing this meditation?
• What steps do you need to take to complete your task?
• What are some of the costs of your procrastination?
• What are some affirmations you can repeat to yourself to help tackle your procrastination?
• What are some new behaviors you would like to see yourself do to diminish the chances of procrastinating? (planner, timers, journal, support person...)

I would love to hear your feedback! Please feel free to email me at emily@emilyrisinger.com

Script and Cover art By Emily Risinger