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  • - [Instructor] Welcome to the meditation on procrastination

  • 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.

- [Instructor] Welcome to the meditation on procrastination

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A2 初級

先延ばしのための誘導された黙想 (Guided meditation for procrastination)

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    林宜悉 に公開 2021 年 01 月 14 日
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