It’s inevitable that you are going to be faced with things you don’t want to do. Ever face one of these scenarios at your job?
-Spreadsheets you have to fill in for your boss
-Status reports that bores you to tears
-Presentation slides that you’ve been putting off for days
Or if you don’t have those type of situations at your job, do you have any of these situations at home?
– Long list of thank you notes to write
– Huge batch of unread emails to deal with
– An inbox of mail and random papers that you keep ignoring
It is not commonly known, but meditation techniques exist that can help with all of the above!
The 2 meditation techniques I use for getting things done are visualization and meditation music. Each one has a time and place, so let’s dive right in.
The first meditation technique to get things done is visualization. We talked about visualization earlier in the course, but what if you wanted to use it to get done a status report for work?
The key factor in visualization is focusing on the end result without any focus on the process of getting to the end result. This sounds simple, it is simple, and yet it is very hard. You will find that sometimes it is easy to focus on the end result without the process of getting there. Other times, you will think it is going to be easy, but instead find yourself daydreaming about a specific action step on the way to your goal.
I can’t tell you enough times: Avoid thinking of the process, and just focus on the end result. This works well with all goals, and it is easy to demonstrate on short duration goals such as completing a status report.
Here are the visualization steps to completing a status report:
- Close eyes
- Breathe in and out normally for at least 1 minute.
- Count your breaths as you breathe. This gives your mind something to focus on, but keeps your mind off the tasks to complete the status report.
- Picture yourself with the status report complete. I’m going to assume you are typing the report on a computer. So put yourself at your computer, with the status report submitted, emailed, typed up, whatever it is that signals “all done” in your situation.
- Imagine how it feels to have it completed. For me, it is usually relief that it is off my list of things to do, combined with happiness that it is done, and often added happiness that I am now doing something different. Keep on this step until you legitimately feel the sense of completion and happiness that you normally feel when completing status reports.
- Add in any sounds, tastes, and smells…I don’t usually have any, but that doesn’t mean you won’t. The more senses you can evoke, the better visualization will work for you.
- Hold this feeling, imagery, and other senses in your mind for a few minutes. The longer the better, but at least 5 minutes.
- Open your eyes.
At this point, you might begin the status report. I find that if I open up a blank word document and stay calm, I can sometimes download the entire status report into my brain. Or it will come to my attention that a status report I filed a month ago has 90% of the same information, and I just need to copy it and change some words and update some projections. Or even some other scenario of completion will occur that I hadn’t thought of or wasn’t aware of. Maybe the manager requesting status will suddenly email that there are no reports due this week!
Now, the pessimist might argue that the act of meditation had no bearing on the result, or that there is no way to prove that meditation led to the status report’s completion in a timelier manner.
To that person, I would argue that since the status report got done sooner, and I also was able to enjoy some meditation time, who cares!?
Meditation music is something that I use a couple times a week to help me get things done. I put on the mp3 of choice, plug in my headphones, and start on the task at hand. Every single time I am able to get done what I am focusing on…and this is after 100s of tests (approaching the 700 play count on my iTunes!)
Here are the steps I take when using meditation music mp3s to get things done:
- The meditation music mp3s that I use are specially mastered with multiple meditation technologies designed specifically for focus, concentration, and creativity.
- Always wear headphones in both ears. I like Bose noise cancelling, but you can use ear buds or any others, just make sure they are in both ears.
- It works best to turn off instant messaging and close email. I realize this helps people get things done regardless of whether meditation music is involved, but it still doesn’t change the fact that you should do it.
So after I do the 3 steps, I click play, and start working. Every single time I get done what I am working on!! Sometimes I need to mix up which music track I am playing on, but meditation music eliminates the eternal issue of “how do I find time to meditate?”, because you are meditating while you are working.
Keep in mind that all meditation music is NOT created equally. I don’t personally care for soft elevator music that is passed off as meditation music. True meditation music, for me, contains meditation technology that helps your brain focus. I had Work Focus specifically engineered to place your brain in a more conducive state for focus and it works like a charm. I have over 500 listens on my ipod to this mp3 so I feel qualified to tell you that it works!
You still need to find time to meditate with your eyes closed. But meditation music helps you find that time while also crossing something off your to-do list, which is pretty sweet.
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