So are you ready to do a meditation practice which helps you to hopefully deal with perfectionism?
And it involves a couple of components,
But you will learn that by doing it.
Are you ready?
Yes,
Ma'am?
And I invite you to sit with a straight spine.
Hands open in your lap.
And feet touching the floor.
You might want to move around so that you're comfortable.
And close your eyes.
And let's do a couple of breathing patterns where you breathe in through your nose.
And you have a slow out breath through your mouth.
But you can make a sigh note.
So it might sound something like this.
Breathe in.
Hold it.
And sigh out.
And when you sigh out I invite you to bend over a little bit.
So that you completely empty your lungs.
Are you ready?
Breathe in.
Hold it.
And breathe out.
Breathe in.
Hold it.
And let those expectations go.
Final big one.
Breathe in.
And just let all that negativity go out of your body.
Return to your natural breath.
And let's go into the body and ask yourself.
How am I feeling?
And it might be helpful to state the emotion out loud and give it a number from 1 to 10.
And even touch it where you feel it.
For example anxiety 7.
Love 10.
Maybe you feel a lot of emotions,
Mixed ones.
That's okay.
Just give it a number and breathe through it.
And ask yourself where do I feel this emotion in my body?
Okay well done.
We are moving on to the next phase.
And I want you to set an intention of what you would like to work on in this meditation regarding your perfectionism.
And it might sound something like I would like to be kinder instead of perfectionistic to myself.
Or I would like to know more about my perfectionism.
Can you set an intention right now?
It's okay if you have troubles with finding a great intention.
Maybe it can be something like I just want to be aware.
I just want to be present.
That's okay.
And what you can do now.
You are here visualizing a younger version of yourself in this dark place.
You are observing as an adult and ask your younger self to stand in front of you.
The younger the better.
And can you see them standing in front of you?
Perhaps it feels uneasy or emotional but just look at them.
What is their facial expression?
How are they standing?
What are they doing?
Can you introduce yourself?
Hello,
I'm the adult version of you.
Can you help me with this intention?
And I have a feeling they really want to help you.
And ask them can you tell me something more about my perfectionism?
Really listen.
Maybe they tell you something very painful like mom and dad only gave me attention when I had straight A's.
Or I need to be good because otherwise.
Can you really listen to it?
And breathe through that.
And when they are speaking do you feel something happening in your body,
Emotional wise?
Can you really feel that and breathe through that?
If it becomes overwhelming you can always focus on your breath or stop.
And again what emotions are you feeling?
Maybe you want to respond to your younger self like I hear you and I'm sorry that you had to go through that or we had to go through that.
Maybe you want to say I am here as the adult and I'm here to take care of you.
We don't have to do that anymore.
Maybe you want to say to them you are okay just the way you are.
You are perfectly imperfect.
And tell them and state it out loud you are doing your best.
You are good enough.
And repeat this by placing your hands on your heart and tell them you are okay just the way you are.
You are doing your best.
You are perfectly imperfect.
Is there something else you would like to say to them out loud?
Like you are lovable.
You can handle big emotions.
And maybe if it's appropriate if they want to and ask them can I give you a hug?
And when you give them a hug actually give yourself a hug.
And ask them is there a final thing you want to say about this?
And ask them is there something you want from me?
Do you want my help,
Advice?
Do you want to play?
What is it?
What do you want to do right now?
And let them know how grateful you are for their help.
How grateful you are to take time to be with them.
And it's almost time to say goodbye.
Is there something you would like to do?
Maybe another hug?
Maybe a little bit of a dance?
What do you want to do?
And say goodbye to them.
Again thank them so much for their help.
And whilst you say goodbye can you give yourself a hug?
Say goodbye and thank you.
Thank yourself for doing this meditation.
And thank the other 56 meditators here with you and their younger self.
And what else are you grateful for today?
I say thank you universe.
You can let go and have a final check in.
Ask yourself how am I feeling right now?
What emotions and have they changed?
And you can open your eyes,
Move around a little bit and come back.
