Transcript

Releasing perfectionism

28 April 2024
Transcript

The following is a guided meditation.

00:06
Hello and welcome to this meditationabout releasing perfectionism.
00:11
One of the common experiences thatcan arise for someone who is prone to
00:15
perfectionism is having a fear of failure.
00:18
Not being perfect and making mistakescan be scary or overwhelming,
00:23
but mistakes and failureare a normal part of life.
00:27
Building up your tolerance and resiliencewhen it comes to failure can be really
00:31
important,
00:32
and that's why I'll be guiding you topractice failing during this meditation.
00:46
This is a safe place for you to practicefailing without consequences so you can
00:51
start practicing giving yourselfpermission to be imperfect.
00:56
To begin, let your body sinkdown into a comfortable position,
01:00
and you are welcome tolet your eyes fall closed.
01:09
I'm going to give you someguidance during this meditation,
01:12
and I'd like you to do theexact opposite. So if I say,
01:17
don't think about the color blue,
01:20
then your task is topicture the color blue.
01:23
If I say hold your breath foras long as you can continue to
01:28
breathe or even starttaking nice, deep breaths,
01:38
the aim is simply to fail.
01:40
At every piece of guidance Ishare with you until I say,
01:44
that's the end of your failing practice.
01:47
Don't worry if this takessome practice. At first,
01:50
it might take a few tries beforeyou feel comfortable with this,
01:54
and if you're findingthis practice challenging,
01:57
try reassuring yourself withthe following statement.
02:00
This is a safe space for me to fail.
02:04
This is a safe space for me to fail.
02:13
Let's begin.
02:17
Don't think about the color blue.
02:21
Don't think about the color blue.
02:56
Now, hold your breathfor as long as you can.
03:01
Hold your breath for as long as you can.
03:26
Don't listen to the sounds you can hear.
03:30
Don't listen to the sounds you can hear.
03:53
Open your eyes. Open your eyes.
04:31
That's the end of your failing practice.
04:34
We are going to do anotherround in a few moments,
04:36
but I'd like you to checkin with how you're feeling.
04:40
Did you experience someresistance to failing?
04:44
Did you find it challengingto practice failing,
04:48
or maybe you're alreadygetting used to it.
04:51
You might be giving yourselfpermission to be imperfect.
04:54
Maybe it's even a bit of a relief.
04:58
Any experience is okay,
05:01
we're going to try the same practiceagain, but with different guidance.
05:06
Once again,
05:07
your aim is to do the opposite ofwhat I share with you until I say
05:11
that's the end of your failing practice.
05:21
First of all,
05:22
focus on the sensations in yourfingertips and don't let your mind wander.
05:31
Focus on the sensations in yourfingertips and don't let your mind wander.
06:07
Don't think about what you did firstthing when you woke up this morning.
06:17
Don't think about what you did firstthing when you woke up this morning.
06:53
Don't think to yourself, I'm doingwell with this meditation practice.
07:02
Don't think I'm doing wellwith this meditation practice.
07:32
Don't observe how yourbody feels in this moment.
07:41
Don't observe how yourbody feels in this moment.
08:21
That's the end of yourfailing practice. Well done.
08:26
If you let yourself fail during thismeditation by doing the exact opposite of
08:30
what I asked you to do,
08:32
or even if your mind wandered offcompletely and you barely paid attention,
08:37
I'd like you to say inyour mind a few times now,
08:40
I failed and it was okay.
08:47
I failed and it was okay.
08:58
Really try to let the feeling ofthis statement sink into your body.
09:05
I failed and it was okay.
09:40
The purpose of this meditation was togive you a safe space to fail so you can
09:45
observe how failing isn't alwaysas scary as it might seem sometimes
09:50
over time. This can help you build yourtolerance towards failure and release
09:55
perfectionism.
09:58
Thank you for meditating with meand I hope you have a wonderful day.