Welcome,
You've arrived.
This is your time.
A time to pause,
To soften,
And to listen deeply within.
Let's begin by settling into a comfortable position,
Whether seated or lying down.
Let your hands rest gently,
Your jaw unclench,
Your shoulders soften.
Begin with a deep,
Slow breath in through your nose,
And an easy,
Open breath out through your mouth.
Again,
Inhale deeply,
And exhale completely.
Allow your body to arrive.
Allow your mind to gently slow.
There's no need to do anything,
No one to impress,
Nothing to fix.
You don't have to get this right.
There's no perfect way to meditate.
Just being here is enough.
Let the rhythm of your breath guide you into the stillness of this moment.
Let's begin by gently bringing attention to the concept of perfectionism.
There's no need to analyze or judge.
Simply notice what happens inside you when you hear that word.
You might feel a tightness in your body,
Or a rush of thoughts in the mind,
Or perhaps a familiar inner pressure to do well,
Be liked,
Avoid mistakes.
Just observe.
Now ask yourself softly,
How does perfectionism show up in my life?
Perhaps it's a voice that says,
I should have done better.
Maybe it shows up in how you approach work,
Relationships,
Or even rest.
There's no right answer here,
Only your truth.
Where in your life do you feel you must be flawless?
Let the answers rise gently to the surface.
No need to force them.
You are simply creating space for insight.
Let the breath continue,
Steady and kind.
Now with a spirit of loving curiosity,
Begin to ask,
Where did this perfectionism begin?
Often it has roots in childhood,
Moments when we felt we needed to be good,
Successful,
Quiet,
Or capable in order to be accepted or loved.
Without diving too deeply,
Allow your memory to offer a glimpse.
Can you recall a time when you felt you had to be perfect,
To get things right,
To not make a mistake?
Perhaps it was in school or at home.
Maybe it wasn't a single moment,
But a subtle pattern you grew up within.
Let one memory or general feeling arise.
Let it be gentle.
You're not reliving anything.
You're simply observing it with compassion.
Feel how that younger version of you may have internalized a message.
If I try hard enough,
I'll be safe.
If I'm perfect,
I'll be accepted.
Now take a slow breath in and release it with kindness.
Let's now meet that part of you directly.
Bring into your mind's eye a vision of yourself as a child.
You might be very young,
Or perhaps a teenager.
Let your mind be a reflection of yourself as a child.
Let your inner child appear naturally.
What is your inner child doing?
Where are they?
What do you notice about their posture,
Their energy?
This is the version of you who learned to strive,
To please,
To try and keep everything together.
Take a moment to really see your inner child.
Now gently imagine walking toward them.
You may sit beside them or kneel down to meet their gaze.
Let your presence be loving,
Safe,
Kind.
Now say to them softly,
With your heart,
You don't have to be perfect for me to love you.
You are allowed to rest.
You are enough just as you are.
Feel the words move from your heart to theirs.
Watch how they respond.
Maybe they begin to soften or cry.
Or maybe they stay guarded for a little while,
And that's okay too.
Now ask them,
What do you need from me?
What have you been carrying all this time?
Listen with patience.
They may say,
I'm tired.
Or I'm scared of disappointing people.
Or I just want someone to say I'm doing okay.
Let whatever arises be honored.
Take their hand or place a gentle hand on their shoulder and say,
I'm here now.
You're no longer alone.
You don't need to earn love.
You are love.
I see you.
I accept you.
I treasure you.
Allow your breath to be slow and deep,
Offering calm to this inner version of you.
You might want to imagine wrapping them in a warm blanket or holding them close to your heart.
Take a few more moments here in connection.
Let your younger self feel what it's like to be safe,
Not for being perfect,
But simply for being.
As you slowly bring your awareness back to the breath,
Ask yourself,
What story am I ready to let go of?
Maybe it's the belief that I must never fail.
I have to hold everything together.
I can't show weakness.
Let the story come into your awareness.
Acknowledge it with love.
And then gently say to yourself,
This story once protected me,
But I don't need it anymore.
I am safe to be real,
Not perfect.
Breathe into that.
Feel the spaciousness that opens when you let go of the armor.
Now allow yourself to rest in your wholeness.
No fixing.
No striving.
No performing.
Just being.
Feel the rise and fall of your breath.
The support of the earth beneath you.
The kindness you've extended to yourself.
You have met yourself more deeply today with honesty,
With love.
Silently repeat,
I am worthy.
I am human.
I am free from the need to be perfect.
When you're ready,
Begin to slowly bring movement back to the body.
Wiggle your fingers and toes.
Maybe gently roll your neck or shoulders.
If your eyes are closed,
Open them slowly with kindness.
You've taken a brave step inward and that is more than enough.
Thank you for your presence.
Thank you for the care you've offered yourself.
May this journey inward continue to unfold with softness,
Courage and grace.
