Executive's Guide to Flourishing: How to create a wonderful productive day, every day?
Create Your Wonderful Day
A curated playlist of guided practices and meditations to boost your productivity and wellbeing.
Would you love to create a wonderful day, every day? A more productive day with more energy, less stress, and better relationships?
Managing your energy and maintaining positivity and focus can be challenging as winter approaches, COVID intensifies and we are once again increasingly separated and indoors.
Here is a suggestion of when to use different types of meditation to help you flow through your day with greater energy, more productivity and much less stress and a deeper connection in your relationships.
We have selected different practices for you to choose from, for each major period of time in your day. Depending on your preferences or need, you can do all, or just a few, and adjust the precise timings to suit. You can choose to enjoy the beautiful soft tones and insight of my wife @Sue Dawson from Sense Greater Peace or a deeper sound from me.
We invite you to try the meditations, just click on the links to each audio recording (in the teal coloured titles of the meditation you want to listen to) or select from the playlist by clicking the “listen here” button above. Sue and I designed these to help you create a wonderful productive and enjoyable day, every day, we hope you enjoy them.
6:00am Upon Waking Up
Create Your Wonderful Day (10 mins)
Create a wonderful day ahead by using visualisation, embodiment and the power of gratitude. This is a guided practice with beautiful and gently powerful music to help you see and feel a clear vision of your wonderful day. You will be gently but powerfully guided to experience your emotions in your body, allowing you to start your day with energy, motivation and clarity of what is possible.
Daily Energiser - Stand Up & Move (6 mins)
A mindful movement meditation practice to create a flow of energy into your body. A natural pick-me-up! Whether you are waking up or had a long period of being still, sat at a desk, and need to move and shift energy and wake your whole self up. Please only add the gentle bouncing if it resonates with you and stop if you need to. The shaking and bounce vibrate the tissues and cells and wakes the systems and helps the diaphragm. Enjoy.
11am Morning Break
Reducing Stress, Anxiety & Increasing Focus (8 mins)
A simple but effective practice that enables you to reduce stress, decrease anxiety, and increase your ability to focus. With a very short guided introduction to the stages of Rhythmic Breath, you are then given space to develop your ability to focus and keep rhythm using the beautiful tone of a Tibetan Bowl. You will be gently guided back into the room to notice whether your stress and anxiety have reduced in intensity or if your feeling has changed completely.
Gain Clarity to find wisdom for resolve (13 mins)
This meditation is designed to get you in the right frame of mind to find space and clarity to resolve issues and allow you to move on with your goals or relationships. By letting go of the current thoughts and stresses, enabling you to think clearer. Using affirmations to help rewire your brain to create new positive connections allowing your problem-solving wisdom to emerge. Clarity enables you to make better choices and decisions to find resolve from a place of compassion.
1pm Lunchtime – before you eat!
By managing your emotions, you will make better choices about what you eat, enjoy it more and digest it better, ensuring you get the nutrition you really need.
Making Choices or Decisions – Breathe for clarity (6 mins)
Find out why we struggle to make decisions, and how to create clarity with the breath. Followed by powerful, positive affirmations to give us the confidence to allow decisions and resolutions a chance to flow. Depending on your stress levels or subconscious narrative, you may need to repeat this several times or keep coming back to it to allow a safe place for thought to manifest. Sit with what comes up and journal after the meditation, just write without judgement or expectations for confidence and flow of ideas.
Reducing the Intensity of negative emotions (6 mins)
A simple yet profoundly impactful practice that enables you to manage and release the energy of intense negative emotions and enjoy greater equanimity. The simple 4-step process of Notice, Label, Breathe, Release (NLBR) is explained simply and put together into a lovely, repeatable, and usable practice that can be used daily and can be repeated as often as needed. This practice will enable you to enjoy greater control over your emotions and increase your emotional intelligence.
6pm End of Working Day
Create some important space between your working day (whatever work/school/service is for you) and your personal time. Transitioning effectively, includes letting go of our past frustrations, noticing what we really have and arriving back "home" with an open heart to be able to connect fully to our personal time, space and relationships
The Power of Deep Gratitude (15 mins)
Embodying Gratitude is a guided practice with music enabling you to really feel the powerful emotional energy of gratitude in your body. If done daily, it can increase your ability to feel gratitude at any time, to help you overcome challenges and increase joy and peace. This practice uses the Integral 4 Quadrant lense as a background frame for exploring gratitude from multiple perspectives (IT, ITS & WE) and ultimately combining them into a powerful felt experience in your interior ("I")
If today was more challenging than normal, try this
Acceptance, Forgiveness & Love (21 mins)
A beautifully guided journey into forgiveness, acceptance, and self-compassion. Inspired by Loving Kindness and Ho'oponopono, the practice starts by accepting responsibility for our part in any failures or tensions and offers an apology to those we feel we may have hurt. We then focus on allowance and acceptance of self before extending our forgiveness and love to those who have caused us or others suffering and building resilience to learn from our mistakes and not to fear failure.
9:30pm Wind Down & let go (1 hour before bedtime)
Good sleep preparation is key, put down your work, switch off the news and notifications and before you shower or take that relaxing bath try one of these.
Embodying Relaxation (10 mins)
Unwind, release, and step out of your day to find a moment of peace. Allowing yourself the gift of time to let go and be totally present in this moment. Allowing tensions and anxiety to just melt away as you embody your physical self and your breath. Enjoy and relax.
The Ease of the Ocean (8 mins)
A beautiful and simple practice supported by the sounds of the ocean and a sublime gently rhythmic soundtrack, that initially guides your breath to enable you to connect to and enjoy the ease, peace and flow of the ocean. You are then given plenty of space to enjoy the peace you have created, before being gently brought back to the room and invited to walk back into your day with gratitude, peace and love.
10:30pm In Bed - time for sleep
Sleep Deeply in Restorative Sleep (35 mins)
Guidance to bring you into deep states of consciousness, with a hypnotic pulsing sound for organic brainwave entrainment to help you drift deeply. Firstly, beautifully preparing you to relax, allowing you to focus on sleep, followed by affirmations to create positive neural pathways to help override the current thoughts of feeling stressed if you struggle to sleep. The affirmations will become softer as the meditation goes on, just let them subconsciously sink in. Rest and absorb.
Beautiful Deep Sleep with Theta Binaural Beats* for greater relaxation (44 mins)
Drift into a beautiful deep sleep with Theta binaural beats to enable greater relaxation. This practice enables you to let go of your tensions, drifting gently into a deep tranquil state where you can sleep deeply feeling, supported, accepted, loved, and connected to all. The practice takes you on a relaxing journey from deep within your resting body into the broader reaches of the universe to experience being the love and compassion that flows through and binds us all.
Please see the important safety notice below*. Note there are versions of the meditations available without the binaural beats too
1:00 am Should you struggle to sleep or wake up in the middle of the night
We sleep in several cycles throughout the night and waking in the middle of night is perfectly normal, but sometimes our mind starts to race and we struggle to get back to sleep, if this affects you, try this.
Sleep SOS (27 mins)
Sleep SOS, a peaceful meditation to help you get back to sleep, focusing on the sensation and count of breath to calm the nervous system, mind, and body, easing you into a peaceful place, 10 minutes of guided meditation continuing with 20 minutes of gentle music to help drift you back to sleep.
All these meditations are free to use on your browser at insighttimer.com or on the InsightTimer app.
Sue and I hope these suggestions will help you enjoy a wonderfully productive and enjoyable day, every day.
Please use them, share them with your colleagues, family and friends and let us know how it was for you.
Thank you. 🙏
Peter & Sue
Safety Notice and Disclaimer for Practices & Meditations
We appreciate your interest in our guided practices and meditations, including those featuring binaural beats. As you embark on this journey towards personal growth and development, we kindly ask you to read the following safety notice and disclaimer to ensure you have a safe and enjoyable experience.
Safety Notice:
Consult a healthcare professional: Before engaging in any guided practices or meditations, please consult with a healthcare professional if you have a history of epilepsy, seizures, heart conditions, mental health conditions, or if you are pregnant.
Binaural beats may not be suitable for everyone, e.g. if you have a pace maker, and your healthcare provider can help you make an informed decision especially if you have one of the conditions above or a pacemaker.
Choose a safe environment: Ensure that you are in a comfortable and secure location free from distractions and potential hazards. Do not participate in guided practices or meditations while driving, operating machinery, or engaging in any activity that requires your full attention.
Listen at a comfortable volume: Adjust the audio to a comfortable level to protect your hearing. Excessive volume may cause hearing damage or discomfort.
Start gradually: If you are new to guided practices, meditations, or binaural beats, we recommend starting with shorter sessions and gradually increasing their duration as you become more comfortable with the experience.
Disclaimer:
By participating in our guided practices and meditations, you acknowledge and accept full responsibility for any risks, injuries, or damages, known or unknown, which you might incur as a result of using this material. We disclaim any liability for any loss or damage, whether direct or indirect, arising from the use of our guided practices and meditations, including those featuring binaural beats.
Your health and well-being are our top priorities. By adhering to this safety notice and disclaimer, you can help ensure a positive and beneficial experience with our guided practices and meditations. Thank you for your understanding and cooperation.
Wishing you a safe and fulfilling journey
Thank you. 🙏