Welcome.
Utilizing the technique of calm-focus meditation,
Where we focus on a desired outcome through visualization,
Gaining compassion,
Growth,
And universal awareness,
We'll be deconstructing perfection through the lens of narrative therapy inquiry.
I'll guide you through the deconstruction,
Externalization,
And re-authoring of perfection.
You'll be asked to imagine a role in which perfection is currently controlling a goal,
A desire,
Or a belief.
How perfection is narrating your story of self-criticism,
Doubt,
Shame,
Failure,
Comparison,
Or many other stories that could be holding you back.
Before we begin,
I'm going to ask you to take a moment to focus on an area in your life in which perfection has talked you into a holding pattern,
Constructed walls around you,
And is subjecting you to comparison against one of your dreams,
A goal,
Hope,
Belief about yourself,
Or maybe a project you're working on.
I'll give you a moment to select one as a point of focus and attention.
Let's begin.
Sit or lie down in a comfortable position.
Shift to make yourself just a little bit more comfortable.
This means both literally and physically in your body.
You may close the eyes or keep them slightly open with a soft focus.
If you're sitting,
Keep the spine upright,
And if you're lying down,
Remain supported and still.
Jaw relaxed,
Face relaxed,
And symbolically be at ease with the mind.
Don't try to force anything special to happen.
Now I'm going to ask you to take smooth,
Gentle,
Deep breaths through the nostrils.
Nice,
Deep,
Even breaths.
Filling the lungs on the inward breath.
Fully emptying the lungs on the outward breath.
Relax into the outward breath.
Extend the outward breath.
Feel the relaxation.
Feel the relaxation of the breath.
Now let's investigate who perfection is and what are its tactics.
Think of that project,
Goal,
Aspiration,
Task,
Or belief in which perfection has you under its spell.
What is perfection trying to convince you of about yourself?
What ideas is perfection imposing on you?
In what ways is perfection authoring your ideas?
What outcome is perfection trying to convince you of?
Where is perfection's voice the loudest?
What has perfection tried to get you to do that goes against your better judgment?
What effects does perfection have on others in your life?
Does perfection's voice say to you,
You're not good enough?
Does perfection want you to give up?
Does perfection make you self-critical?
Does perfection convince you that others are better than you?
Does perfection convince you that perfection is possible?
Does perfection disconnect you from your experiences?
Does perfection disconnect you from others?
What happens when you agree with perfection?
By saying yes to perfection's plans for you,
What is at risk?
If perfection authors your story,
What story will be written about you?
What have you already agreed to because perfection seems to know more than you do?
Now,
Relaxing into the outward breath,
Fully filling the lungs on the inward breath.
Relax into the outward breath.
Being at ease.
As you focus on another breath,
We'll begin to distance ourselves from perfection.
Imagine that perfection is now listening to you and your plans.
What do you want perfection to know about you?
What has perfection gotten wrong about you?
Imagine yourself saying no to perfection's plans for you.
What impact would saying no to perfection have?
By saying no to perfection,
Will it no longer have power?
By saying no to perfection,
Does its voice weaken?
By saying no to perfection,
Would it become a whisper?
By saying no to perfection,
Would it become silent?
By saying no to perfection,
What have you said yes to?
By saying no to perfection,
What might be possible?
Would you tell perfection that you are saying yes to imperfection?
Would you tell perfection that you're saying yes to your dreams?
Would you tell perfection that you're saying yes to your desires?
Would you tell perfection that you're saying yes to your creativity?
Would you tell perfection that you're saying yes to the process of learning?
Would you tell perfection you're saying yes to praise from others?
Would you tell perfection you're saying yes to being good enough?
Would you tell perfection you're saying yes to the journey?
Would you tell perfection you will no longer believe its lies?
Relax into the outward breath.
Fully filling the lungs on the inward breath.
Extending the outward breath.
Relaxing into the breath.
Notice the feelings you have when your voice is the narrator.
Notice the possibilities you have when you are the author.
Notice the respect that perfection has for you.
Notice that you no longer have to be under the power of perfection.
Now silently say to yourself,
May I accept myself as I am?
May I recognize that everyone struggles with perfection?
May I accept my abilities as they are?
May I be patient with myself?
May I be strong?
May I be happy?
May I live life with ease?
Now let's sit in silence for a few minutes and just allow ourselves to connect with the subtle intentions you felt at the finest level of feeling.
Bring to mind at least one of these subtle qualities that you'd like to cultivate,
Capture and expand.
Notice the weight of your body.
Notice where your body is touching the mat,
The cushion,
The chair or the floor.
Notice your feet,
The legs,
The hips,
The torso,
The arms,
The shoulders,
The face.
If you'd like you may bring your hands to the heart or the navel or run the hands over your body or your face.
Once you feel completely settled in the body,
Bring your awareness outside of your body to the world of sensations occurring at this very moment.
When you are ready,
Slowly open the eyes.
I hope this meditation has brought you a newer,
More positive and aware of what's possible or even a collaborative relationship to perfection that you didn't have before.
Thank you for meditating with me.
