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Welcome to the 360 leadership podcast, the top rated show for driven women in senior leadership with new episodes released every Wednesday. I’m your host, Lucy Gernon, a multi award winning executive coach for women leaders and the founder of 360. Leaders Club exclusive high level membership for career driven family orientated women just like you. I created the 360 leadership podcast to share practical tips, actionable step by step strategies, and inspiring stories to support you to unlock the power and belief within to accelerate your impact and potential. So you can build a life filled with success, balance and happiness. So are you ready to achieve 360 degree success? No more excuses. No more waiting. Your time is now.
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Hello there. And welcome back to another episode of the 360 leadership Podcast. Today I’m doing something a little different, I’m going to be sharing with you as my little gift to you as we approach the end of quarter one, a powerful meditation to support you to switch off and shut down from work at nighttime. So I’m just going to give you a little introduction, and then you can skip forward to the actual meditation itself. So firstly, I want to know how you’re doing like hope you are doing well and that everything is good for you. And if you find this meditation useful, two things I invite you to do. Number one is save it somewhere, save the link somewhere. So you can go back and listen to it over and over again, whenever you feel like you can’t switch off from work. And the second thing is, if you find it valuable, please share it with your colleagues because this is something that I usually only share with my private clients. But when I was thinking about what I could share with you on the podcast today, I know that so many of you women in leadership struggle to switch off you are juggling so many balls every day, you have back to back meetings, your double booked your triple booked, you have no time to get your actual real work done and work. You’re dealing with an avalanche of emails so that when you go home in the evening, you have a lot of unresolved problems in your mind, right? You have a lot of things that you didn’t get ticked off your to do list those conversations that you you know, replay over in your mind where you might be ruminating or worrying about something. Does this relate with you? Because if you said yes, you are not alone, but I promise you, the best gift you can ever give yourself is to allow yourself to have a good night’s sleep. Because unless you’re rested and unless you refill your cop, you are not going to be any good to anybody. You’re going to be snappy the next day, you might be short with people. And this is all because you have you’ve got too much in your brain. So I created this meditation years ago, and my clients love it. And like I said, if you find it hard to switch off, come back to this episode because this is my gift to you. So little disclaimer, do not listen to this episode right now this is a meditation designed to support you to switch off so you can listen to night when you’re trying to switch off you can either go to your room and lie down and meditate and then get back up no one you have switched off to do something nice or you can put it on when you’re going to sleep whichever fields whichever whenever you need it whenever you like you can use it you can do it and both times. So if you like the sound of my voice which I don’t but you know yourself with none of us like the sound of our own voice. If you would like me to guide you to sleep or if you would like to have me guide you to switch off. Here comes the meditation right now. I really hope you enjoy
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in this bedtime meditation, you will shut down and switch off to get ready for a restful night’s sleep.
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Before starting, make sure your phone is on silent. Your lamp is off.
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Since you are switching off for the day.
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Over the next few minutes, you will give yourself permission to switch off safe in the knowledge that you have done all that was needed to be done today.
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Tomorrow is another day
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allowing tomorrow’s tasks and today’s worries to swirl around in your mind will not serve you right now.
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You want to wake up tomorrow, feeling refreshed and ready to go
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Let
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your body and mind need sleep
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ruminating about the past and worrying where the future is not useful right now.
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This is your time, your safe space to just relax, unwind and recharge through a restful night’s sleep.
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So snuggle down until you find your sweet spot.
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Get cozy. I’m prepared to float off the land of nice,
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relaxed now
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close your eyes.
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And we’ll start by taking a couple of deep breaths.
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Breathing in the cool refreshing air refilling is as it hits the back of your throat
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and provides oxygen to your body.
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And breathing out all the negative energy for storing the exhale.
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And again,
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breathing in the cool refreshing air.
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really noticing how the breath feels as it enters your body.
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Notice the temperature
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any sense or sensations
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and enjoy this moment of aliveness
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and then breathing out any negative energy you’re storing on the exhale.
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Now I want you to imagine your mind like a computer screen.
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With money tabs open on the screen of your mind.
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And I invite you to one by one. Click acts. Close those tabs safe in the knowledge that the information will be safely stores.
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You may even want to imagine yourself clicking save. If a prompt to do so appears in your mind.
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You know that this is safe until tomorrow.
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Imagine any worry or thought you have as an open tab on that computer screen.
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Scan along every tab and click that shutdown button to safely closes
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safe in the knowledge. Anything you need to remember will be there tomorrow.
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Remind is a wonderful thing
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and will always recall what is needed.
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And when the tabs are shut down,
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it’s time to just do a final scan.
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And make sure there’s no more thoughts
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that are consuming your mind at this moment.
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And if you find one,
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maybe it’s a little harder to close than the others.
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Just imagine yourself clicking that x
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closing it down safe in the knowledge
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that the information that you need to store will be saved.
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And only thing you need to let go of can disappear.
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And when the tabs are shut down,
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it’s time to do that final switch to shut down your mind
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just like you would to your laptop or your computer.
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So we’re going to take one deep breath in, in through the nose. Really feeling the air flooding your body
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and exhaling any negative energy
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You’re holding on to
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breathe deeply and slowly
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into your belly.
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And you’re breathing because you know you’re safe.
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And all of the work is saved and will be there just as you left it tomorrow.
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And anything that didn’t save is something you need to let go of right now.
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So now we’re going to hit that master shutdown button.
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Imagine in your mind’s eye, we have a master shutdown button that you’re going to press when you’re ready
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and give yourself permission to go asleep, switch off
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sleep well.
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Tomorrow is another day.
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So I really hope you enjoyed that short meditation.
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Whenever you’re listening to this again, I would really, really appreciate if you would send it on to a couple of people who you know might benefit you be given them a gift. And while you are relaxed, I’m going to let you go I hope you have a wonderful rest of your evening and I will talk to you again same time same place next week. Night
