Here is the ChatGPT prompt:
Please write a 9-minute-long meditation on me really sitting with the feelings of unworthiness around these three tasks i am procrastinating on, represented by this chain of "logic": by neglecting them for so long it proves i am fiscally irresponsible, since i am fiscally irresponsible it shows i really don't care about my family's future, since i don't care about my family's future I am willing to see harm come to my wife and daughter, since i am willing to see harm come to my wife and daughter I don't deserve their love and i am a horrible person, since i am a horrible person i don't deserve any speck of joy or anything that gives comfort either.
Let the awful thoughts drift into my mind like a cloud drifting into the expanse of sky, and in the same way, the awful thought will drift out, because thoughts have a beginning, a middle, and an end. I can let them drift through my consciousness without any judgement, without giving it any validity.
Then i want to substitute that awful thought for a more realistic thought: i am brand-new to techniques that let me handle difficult tasks without distress. I can do the tasks in a time-limited way that honors where i am at right now mentally. I am all about what is sustainable - i avoid methods that are extreme and unsustainable and that only lead to breakdown.
The goals of the meditation are (1) to be inspiring and motivating (2) to call forth specifics about my mental & physical situation now (3) to give helpful techniques (4) to give a few relevant quotes, with attribution if has such (5) to heap praise and compliments on me throughout the whole monologue, because ADHD people usually have a negative narrative running through their heads, and fulsome compliments should overcome that temporarily (6) throughout the whole monologue, prompt the listener [me] to use techniques of mindful breathing and breath-work and somatic techniques for being mindful of being inside my body, (7) a few time use my Christian name "Manuel" and my nickname "Manny Moe" because hearing my name will tightly tie the contents of this monologue with my identity (8) strong emphasis on the desire to avoid mindlessly using social-media and device scrolling, particularly as a way to further procrastinate on these tasks (9) when I get overwhelmed or confused, I can return to the idea and the mantra of “step–by–step“ which allows me to slow down during the difficult times, and keep going
Here is what was output:
Beginning - Grounding and Introduction
Manuel, as you find a comfortable and quiet space, begin by taking deep, intentional breaths. With each inhale, draw in strength and self-compassion; with each exhale, release the weight of unworthiness and self-doubt. Allow your body to relax and your mind to open to this moment of reflection and transformation.
Acknowledging Feelings
Manny Moe, it's natural to feel overwhelmed by tasks that have been delayed, leading to a cascade of negative thoughts. It’s okay to acknowledge these feelings, to let them come to the surface. These thoughts, however heavy they may seem, are like clouds in the vast sky of your mind—temporary and passing.
Sitting with the Feelings
Manuel, as these feelings emerge, give yourself permission to sit with them without judgment. Recognize that these thoughts do not define your worth or your capacity for love and care for your family. They are merely thoughts, and like all thoughts, they have a beginning, a middle, and an end.
Breath-work and Presence
Let’s focus on your breath, Manny Moe. With each inhale, envision drawing in clarity and resilience. With each exhale, imagine letting these troubling thoughts drift away, making room for peace and self-acceptance. Feel the support of the ground beneath you, anchoring you in the present.
Replacing Negative Thoughts
Now, Manuel, let’s gently begin to replace these thoughts with ones that reflect your true self. Remember, you are learning new techniques to manage tasks without distress. It's a journey of growth, and you're taking steps towards mastering it in a sustainable, compassionate way.
Praise and Recognition
Manny Moe, you are incredibly resilient. Facing these tasks and your feelings head-on is a testament to your strength. You are doing remarkably well, navigating through your journey with courage and a willingness to grow. Your dedication to finding sustainable methods speaks volumes about your care and responsibility towards yourself and your family.
Mindful Breathing and Self-Compassion
Continue to breathe deeply, Manuel. With each breath, feel more rooted in your own worthiness. You deserve joy, comfort, and love—not because of what you do or don’t do, but simply because you are you. Allow this truth to fill you with warmth and light.
Avoiding Distractions
As you move forward, Manny Moe, remind yourself of the power in choosing focus over distraction. Social media and scrolling can wait; what’s important is taking small, manageable steps towards your tasks. This is not just about completing them; it’s about honoring your commitment to yourself and your growth.
Closing with Step-by-Step Mantra
Manuel, as we conclude this meditation, hold tightly to the mantra “step-by-step.” Allow it to guide you through overwhelming moments, reminding you that progress, no matter how small, is still progress. You, Manny Moe, have the strength, the resilience, and the heart to face any challenge, step by step.
