Dove until last moment of the Balakrish Piṃau yeah physical my And you can sit with a straight spine,
Feet touching the floor and keep your eyes open if you want to join me in a brief alternating nostril breathing technique which goes as follow.
You close one nostril and you breathe in through the other and you hold it and you breathe out through the same nostril and you change,
So you breathe in and you breathe out.
And we are only going to breathe in through the nose this time,
So this is the medium version,
This is not the easy version,
It is only breathing through the nostrils and out through the nostrils.
Thank you please.
Are you ready?
Breathe in,
Hold it and let that go.
Switch breathe in,
Hold it and let that negativity go.
Switch,
Breathe in,
Hold it and let your expectations go.
Switch,
Breathe in slowly,
Hold it and you can just let go.
Final one,
Breathe in and let go.
Return to your natural breath,
Hands palms open in your lap and you can close your eyes.
Feel your feet touching the floor,
The earth beneath you.
Maybe move around your shoulders and your neck to get comfortable and let's just slow down.
As you start to wander return to your breath or the sound of my voice and let's go inwards into that body of yours and ask yourself what emotions am I feeling right now?
What might be helpful is to state the emotion out loud and give it a number from one to ten.
For example,
Anxiety seven,
Happiness ten.
And if it's a mixture and difficult that's okay,
Just say it's a mixture but it feels like an eight or a nine.
Okay well done.
And I'm going to ask you to set an intention of what you want to work on today regarding your perfectionism.
Maybe you already shared it in the chat,
Maybe it's in an area of work.
But set an intention and it might sound like this.
I would like to work on my perfectionism regarding releasing my art.
I would like to work on my perfectionism when I'm writing.
And can you start to visualize yourself in that situation and really see yourself?
For example,
You are behind your desk and you want to write.
Look at your own face.
And pay attention to your face to see what is happening.
Maybe you look stressed,
Anxious.
What do you see?
And how does that make you feel?
Are you only seeing the negative?
Really breathe through that.
And what are you afraid of that will happen?
Really look at your body language and how you look.
If it gets too difficult you can focus on your breath.
And how would it look like if you would make a mistake?
And really feel that in your body.
And breathe through that.
And what do you feel in your body?
Okay well done.
And can you now think of a different situation but really again look at yourself and your face.
Can you visualize a moment where you were proud of yourself?
Or you were celebrating something.
It was a very pleasant event.
Can you visualize that one right now?
And have a good look at your face.
Are you smiling?
Are you excited?
How is your body moving?
Maybe you are surrounded by friends or family or lovely pets.
What is happening and really see it?
And how do you feel looking at that?
What emotions are you feeling?
Do you feel proud,
Happy,
Successful,
Calm?
Maybe you helped someone.
You felt helpful.
You felt good.
Well done,
Well done.
And can you switch one more time back to the perfectionism,
To the visualization of you being afraid to make a mistake.
One more time back.
And has the level of intensity shifted?
What are you feeling when you see yourself?
And is this a worry or can this be the truth?
Is this something you can truly control or are you allowed to make mistakes?
And I'm going to ask you to or place your hands on your heart or give yourself a hug.
And I'm going to ask you,
Can you be someone who feels more positive and comforted without this worry?
Aren't you allowed to make mistakes if you make them at all?
Does it really matter?
And state out loud with me as affirmations.
I am doing my best.
I am working on my perfectionism.
I am allowed to make mistakes.
I am good enough.
I am perfectly imperfect.
You can let that go.
And final time,
Go back to that moment you felt proud of yourself.
Look at your face.
Look at the people around you.
Are they smiling at you?
Are they happy for you?
Are they also proud?
And how do you feel right now?
Can you have another check in with your emotions?
Repeat again your emotion and give it a number from 1 to 10.
And can you thank yourself for taking this time apart for you?
And can you thank the 160 meditators here with you?
You are not alone in this.
More people suffer from perfectionism.
And know that you will work on your intention.
You can open your eyes,
Move around a little bit.
Well done.
And come back.
