Welcome.
I am so glad you are here.
This is your deep reset session for perfectionism.
Before we begin,
Find a comfortable position,
Sitting or laying down,
Wherever you feel most supported and at ease.
You do not need to do anything except close your eyes and allow yourself to be here.
This session is yours completely.
To release the weight of never feeling good enough,
And to step into something that has been waiting for you on the other side of it.
Gently close your eyes.
Take a slow breath in through your nose.
And a long breath out through your mouth.
Again,
Inhale slowly.
And exhale fully.
One more time.
Breathing in.
And letting go.
Now allow your breath to return to its natural rhythm.
Notice the quiet space you've created.
Notice that you are here,
Present,
Supported.
And already enough,
Simply by being in this moment.
To begin today's practice,
I want to invite you into a short breathwork reset.
We're going to use box breathing.
A simple and powerful practice.
That activates your parasympathetic nervous system.
Quiets the threat response,
And creates the psychological conditions in which real change becomes possible.
Here is how it works.
Inhale for four counts,
Hold for four counts,
Exhale for four counts,
And hold for four counts.
Let's begin.
Inhale 2 3 4 hold 2 3 4 exhale 2 3 4 Hold 2 3 4 again inhale 2 3 4 4 Hold 2 3 4 exhale 2 3 4 Hold 2 3 4 One more time inhale 2 three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe out.
And allow your breath to return to its natural rhythm.
Notice how your body feels.
Perhaps a little more settled,
A little more spacious.
That is your nervous system responding to a direct signal that it's safe to be here,
Safe to go deeper,
Safe to release.
Before we begin tapping,
I want to invite you to notice something,
Just for a moment.
Bring to mind the last time the voice of perfectionism arrived.
The moment before you began something and heard that whisper.
Not yet.
Not good enough.
Not ready?
What if you get it wrong?
Notice where that voice lives in your body.
Is there a tightening in your chest,
A bracing in your shoulders,
A contraction somewhere that has become so familiar you've stopped noticing it?
Just notice,
Without judgment,
Without needing to change anything yet.
I want you to give that feeling a number from 0 to 10,
With 10 being the full weight of never feeling good enough and 0 being completely free and at ease,
Relaxed.
Note your number.
You can pick it intuitively.
We're going to move it.
So we'll start the ETF tapping together,
Bringing your fingers to the karate chop point on the side of your hand and begin tapping and repeating after me.
Even though I never quite feel good enough.
Even though I never quite feel good enough.
I deeply and completely accept myself.
I deeply and completely accept myself.
Even though I hold myself to a standard that keeps moving just out of reach.
Even though I hold myself to a standard that keeps moving just out of reach,
I choose to be gentle with myself today.
I choose to be gentle with myself today.
Even though this voice of not enough has been with me for so long.
Even though this voice of not enough has been with me for so long.
I'm willing to begin releasing it now.
I'm willing to begin releasing it now.
So stop tapping.
Relax your hands for a moment.
And then bring your fingers to the inner edge of your eyebrows.
And began tapping softly,
Repeating after me.
This voice that says,
Not good enough.
This voice that says,
Not good enough.
Tapping on the outside of the eye the standard that keeps shifting out of reach.
The standard that keeps shifting out of reach.
Tapping under the eye.
No matter how much I do.
It never quite feels like enough.
No matter how much I do.
It never quite feels like enough.
Tapping under the nose,
The exhaustion of trying to get everything right.
The exhaustion of trying to get everything right.
Tapping on the chin.
The fear that if I'm not perfect,
Something will fall apart.
The fear that if I'm not perfect,
Something will fall apart.
Tappy on the collarbone.
The belief that I'm only worthy when everything is done right.
The belief that I'm only worthy when everything is done right.
Tapping under the arm,
All this weight I've been carrying just to feel like enough.
All this weight have been carrying.
Just to feel like enough.
And tapping on the top of the head.
This perfectionism has been trying to protect me.
But it has been costing me so much.
This perfectionism has been trying to protect me.
But it has been costing me so much.
Stop tapping.
Take a slow breath in.
And release it completely.
We'll move now into round two.
This is around releasing.
So tapping on the inner eyebrow and repeating after me.
I'm ready to loosen the grip of this now.
I'm ready to loosen the grip of this now.
Tapping on the side of the eye,
I release the belief that I'm only enough when everything is perfect.
I release the belief that I'm only enough when everything is perfect.
Tapping under the eye.
Perfectionism is not high standards.
It is fear.
And I'm safe to release it.
Perfectionism is not high standards.
It is fear.
And I am safe to release it.
Tapping under the nose.
I do not need to get everything right to be worthy of love and belonging.
I do not need to get everything right to be worthy of love and belonging.
Tapping on the chin.
Good enough is not settling.
Good enough is freedom.
Good enough is not settling.
Good enough is freedom.
Tapping on the collarbone,
I released the standard that was never mine to meet.
I released the standard that was never mine to meet.
Tapping under the arm,
I'm allowed to be human,
Imperfect and still enough.
I'm allowed to be human,
Imperfect and still enough.
And tapping on the top of the head.
I release this weight now,
Gently and completely.
I release this weight now,
Gently and completely.
Stop tapping.
Take a breath in.
And release it slowly and completely.
We'll move into our final round of tapping,
Starting with the inner eyebrow.
I'm open to a new way of being.
I'm open to a new way of being.
Tapping on the side of the eye.
I give myself permission to begin without needing to know how it will turn out.
I give myself permission to begin.
Without needing to know how it will turn out.
Tapping under the eye,
I am enough right now,
Exactly as I am.
I am enough right now,
Exactly as I am.
Tapping under the nose.
Good enough is more than enough.
Good enough is more than enough.
Tapping on the chin.
I release the need to get everything right before I begin.
I release the need to get everything right before I begin.
Tapping on the collarbone,
I am worthy of love,
Belonging,
And my own kindness,
Exactly as I am today.
I am worthy of love,
Belonging,
And my own kindness,
Exactly as I am today.
Tapping under the arm,
I am free from the voice that says not enough.
I am free from the voice that says not enough.
And tapping on the top of the head.
I am open.
I am free.
I am ready to begin.
I am open.
I am free.
I am ready to begin.
Stop tapping.
Take one slow breath in.
And let it go completely.
Check back in with that number from 0 to 10.
Where are you now?
Do you notice a difference?
If you've moved the number down,
That's your nervous system responding to a direct signal.
That the standard has been released and it's safe to simply be.
If you haven't moved the number as much as you'd like.
You're welcome to repeat this activity as often as needed.
Now,
I want to invite you into something different.
We're going to move into a guided visualization.
Something that will take what you've just released and replace it with an experience your body has been waiting for.
Stay exactly where you are,
Keep your eyes closed and simply follow my voice Take one more slow breath in And as you exhale,
Allow your body to soften completely.
Imagine you are sitting in a space that feels entirely yours.
It might be a room you know and love.
A studio,
A corner of your home,
A garden.
Somewhere outside under open sky.
See what comes to mind Let whatever feels most true for you arrive naturally A place you know and love Notice what is around you.
The quality of the light.
The temperature of the air.
The feeling of the surface beneath you.
Let yourself be fully here in this space in this moment.
Now in front of you,
There's something you've been waiting to create or begin or express.
It might be something specific.
A project,
A piece of writing,
A painting,
A conversation,
A decision.
Or it might simply be a feeling.
The feeling of something new wanting to come through you into the world.
Just let it be here,
Whatever it is.
Now notice something.
The voice that usually arrives at this moment,
The one that says not yet,
Not good enough,
What if you get it wrong?
It is quieter than usual.
Not gone completely,
You can still hear it,
Somewhere in the background,
But it's distant.
Smaller than it usually is,
Less certain of itself.
And in the space where its grip used to be,
There's something else.
A quiet opening.
A sense of possibility that feels slightly surprising.
But somehow more true than the voice that was critical and doubting ever was.
Notice how it feels in your body.
And fight in that voice of possibility.
Do you feel an opening?
Perhaps a slight expansion in your chest.
Perhaps a softening around your shoulders.
Perhaps simply a breath.
That comes a little more easily than it did before.
Now I want you to imagine reaching towards what you want to create.
Not perfectly,
Not with certainty about the outcome,
Just reaching.
And as you reach,
I want you to imagine something happening,
Something you didn't expect.
Your hands know what to do.
Not because you planned it perfectly,
Not because you figured it all out in advance,
But because something in you has always known how to do this.
Has always been capable of this.
Has always had something real and genuine to offer.
You are called to do this.
Because it is a gift.
And for just a moment.
That voice is quiet enough for you to feel that.
Let yourself feel it now Notice what it's like to be inside the doing without the weight of the judging.
To be creating something without simultaneously evaluating whether it is enough.
To be here in this moment.
With your hands moving,
Your mind imagining.
Your voice creating.
Allowing something real to emerge.
And the inner critic.
Standing just far enough back that it cannot reach you.
This is what freedom feels like.
Not the absence of the voice,
But the discovery that you are larger than it.
That what wants to come through you is stronger than what has been holding you back.
Stay here for a moment.
Let this feeling of excitement and possibility and openness settle into your body.
Into your chest,
Into your hands,
Into your heart.
Into the place in you that has been waiting for permission to begin.
Now I want you to notice something about what you create.
It is not perfect.
And it does not need to be.
Because what came through you in this moment of freedom?
This imperfect,
Genuine,
Alive thing.
Is more real and more valuable.
Than anything perfectionism.
Has ever allowed you to make.
Because it's yours.
Fully,
Completely yours.
Let that land.
Take a slow breath in.
And as you exhale.
Let this feeling begin to anchor itself in your body not as a memory of something that happened in a visualization.
That is a lived experience,
That your nervous system now knows is possible.
Because it is.
This freedom is available to you,
Not just in this session,
But in the next moment you sit down to begin something new,
And the one after that,
And the one after that.
Each time you return to the session,
This feeling will be here waiting for you.
Each time you inhabit it,
Your nervous system encodes it a little more deeply.
The groove deepens,
The freedom becomes more familiar,
More accessible,
More yours.
Take one more breath here.
In this space with this feeling.
With his quiet knowing that you are enough.
And that what you have to offer is real and worthy,
Unique and wanted.
And when you are ready,
Begin to gently bring your awareness back to the room.
Feel the surface beneath you.
The temperature of the air.
The rhythm of your breath.
Take your time.
There is no rush.
To close,
We're going to do an affirmation together.
I'll share with you the affirmation for today,
And you can repeat it silently or out loud,
Letting each one settle fully before the next arrives.
I give myself permission to begin.
I give myself permission to begin.
I am enough exactly as I am.
I am enough exactly as I am.
Good enough is not settling.
It is freedom.
Good enough is not settling,
It is freedom.
What comes through me is real,
Worthy,
And wanted.
What comes through me is real,
Worthy,
And wanted.
Take one more breath.
Slow,
Easy,
Complete.
And when you are ready,
Gently open your eyes.
You just did something significant.
You do not just think about releasing perfectionism.
You felt it release in your body.
And then you felt what was possible on the other side of it.
That experience is now encoded in your nervous system.
And every time you return to the session,
It goes a little deeper,
Becomes a little more available,
A little more yours.
Carry this feeling with you into the next thing you begin today.
Not perfectly,
Just honestly,
Just freely,
Just you.
