and somewhat ironically, I've been procrastinating

making this meditation,

so we're all in the same boat together.

So, as with all meditations,

posture and breathing makes a big difference.

So, I really encourage you find a nice firm seat to sit on.

If your legs don't fall asleep,

you could sit on the ground as well.

But try to sit with your back upright, really good posture.

Breathe in, breathe out,

a little bit slower a little bit deeper every time,

you could lay your hands on your lap,

I like to leave them face up,

and when you're ready, you can soften your gaze

and slowly close your eyes.

Breathing in, breathing out.

Now, procrastination is an interesting thing.

I'm not sure whether we human beings are the only animals

we know of that procrastinate,

it's may be worth some research for somebody

to figure that out, but we clearly do it.

And a lot of meditation is about

becoming aware of our thoughts and observing our thoughts

and realizing that we are not our thoughts,

even though many times our thoughts seem to control us

or even overwhelm us.

And so let's do that, let's try to observe those thoughts

that are making us put off something,

that we know we need to do.

Why do you think you are putting that thing off?

I'll tell you what happens to be usually

from my experience, it usually is

I'm afraid to start because I might realize

it's harder than I expected

or I might not do as well as I expected

or I might make a mistake,

maybe I don't think I'm prepared enough to start.

Another way to think about it is we're getting too caught up

in the outcome versus enjoying the journey

or enjoying whatever the thing is that you're putting off,

'cause that's just a part of this fun experience.

And so I find that when I tell myself,

define yourself by the action not the outcome,

don't define yourself by whether you succeed or fail,

define yourself as making the effort,

showing up and enjoying it, laughing at yourself,

laughing at this mystery that we call life

and just putting one foot in front of the other

and realizing it's not so bad,

and then you can put the other foot in front of that one

and keep going.

And slowly but surely you realize

that you're making a lot of progress.

And the more you make that progress,

the more that you actually enjoy it,

especially if you're not going it the last minute.

And I will give you about a minute

for you to repeat something in your mind

that can hopefully short-circuit any of those thoughts

that have been keeping you from taking action.

For the next minute or so repeat to yourself

that you really enjoy taking action,

you're lucky that you're in a position

to be able to take action.

The outcome, it is what it is.

You enjoy action, you are lucky to be able to take action,

the outcome is what it is.

Keep thinking that for the next minute or so

and I'll be back, don't worry.

All right, so when you're ready, really at your own time,

just become a little bit more aware of your surroundings,

a little bit more aware of your body,

a little bit more aware of your every breath,

and slowly open your eyes.

And so, I'll finished with one last tip:

sometimes we put something off

because it just feels big or overwhelming.

What I like to do is say,

Hey, let me just put 20 minutes towards it

and see where I am at the end of 20 minutes.

If I didn't make any progress, no big deal,

it was just 20 minutes,

but if I did make some progress, great!

I did the 20 minutes, I deserve a break.

If after a five or 10 minute break

I'm ready to put another 20 minutes, awesome.

If at the end of the 20 minutes I wanna keep going,

I shouldn't stop myself, I should keep going.

For when you view things as, hey,

I'm just committing 20 minutes to something,

it doesn't feel as intimidating.

You just own it, you say,

Hey, I can do anything for 20 minutes,

and I can enjoy anything for 20 minutes

and then you'll wanna do it, put a smile on your face

and own that action.

And not only will you make progress,

but you're gonna have a good time.

And so take it with that playful mindset, enjoy it, smile

and just get started.

And I think you'll find

you'll be procrastinating a lot less.