083 Meditation for Perfectionism

Attention all overachievers!! 🙌🏼 If you struggle with perfectionism and feeling like you have to keep ALL THE THINGS together all the time, then this episode is for you. Settle in and enjoy!

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FROM WORRIER TO WARRIOR: The Athletes Checklist to STOP OVERTHINKING
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Kerri, Athlete+Therapist+Mindset Coach

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Transcript

Hi, I am Kerri Bicskei, professional athlete, licensed therapist and mindset coach. I created Ready Set Mindful as an online mental health resource for athletes and high performers like you. And this is the ReadySet Mindful Podcast.

 What's up everyone? Welcome back to another episode of the Ready, set Mindful podcast. I'm your host, Kerri Bicskei, athlete, therapist, and mindset coach who works with athletes. If you're new to this podcast, I'm so glad that you're here. And if you've been around for a while, you know that this is, it's been a minute since I've done a meditation episode, so I'm excited to finally be bringing back a meditation for you guys.

So this week's topic for a meditation is perfectionism, overcoming Perfectionism. And this topic is near and dear to my heart because I work with so many athletes and so many clients who really struggle with perfectionism. So if this is you, you struggle with perfectionism. You probably struggle with overthinking as well.

Make sure to head over to ready set my.com and grab our free checklist for athletes, uh, to stop overthinking. It's a super helpful resource, completely free. So go check that out and stay with us for this meditation. Let's go ahead and get into it. So why don't you find a comfortable space in your house?

Maybe that's somewhere where you can have some quiet. You're able to sit or lie down, turn your phone on airplane mode just for these few minutes to eliminate any distraction. Just setting yourself free for these short few minutes here, gently go ahead and close your eyes.

I'm just gonna notice your breath. We're just gonna tap into. Breathing in and out through your nose. Big breath in through the nose for four seconds. Big breath out through the nose. Nice and slow for eight seconds. Keeping everything in and out through our nose. Breathing from our belly. Big breath in for four.

Nice breath out, slower than you want to for eight. Good. Speaking of perfectionism, don't be alarmed or concerned if thoughts are coming into your head during this meditation. That's okay. There's no such thing as meditating perfectly. Or in the right way. Those thoughts do creep up. They come in. That's okay.

Thoughts do that. I'm just gonna acknowledge and accept that they're there. Part of the process

just want you to make space right now. Any part of your body that feels. Constricted, stressed a lot of people. That's their chest, their heart space, their gut spine.

Maybe you're an athlete listening to this and you have sore quads, shoulders, or tightness, some other area of your body. Just breathe into that space right now. Just create a little bit of room for your body to soften and relax,

and just know that it's okay for you to not have everything all together all the time.

It's okay for things not to be perfect, not to be clean.

Accepting that is not, does not mean that you are less than or weak or soft. It means that you have a realistic expectation that it is not realistic to have these perfectionistic expectations all the time.

You can be kind to the version of yourself that makes mistakes.

Just take one more breath in through your nose, nice big exhale through your nose as you just settle into wherever you're sitting or lying down.

Feeling grateful to yourself for. Allowing this time to take a break out from your, your morning, your day, your routine, just to give back to yourself in this really cool way. I want you to give permission to yourself to be free just for right now, just for these few minutes of how you are seen,

what others' perceptions of you are. Just letting go of the fear that comes with being seen compared or judged.

Give yourself permission to be free and seen as your true self, who you really are. Oftentimes when we struggle with perfectionism or trying to put up this wall or this front, Portray this image of ourselves that does have everything all together.

We hide who we really are. We hide that struggle.

It's okay to not have it all together all the time.

I want you to just gently put your hand over your heart, over your chest, just tapping into your breathing, your heart rate. What's popping up for you right now?

You do choose to love and accept yourself first.

Know that you don't need to seek approval from anyone right here right now. This is your time.

No need to seek acceptance from others.

You're just here right now, getting in touch with who you really are,

knowing that being accepted for who you truly are is okay. You're enough. Even when you make mistakes,

big breath in through your nose, big breath out through your nose, just feeling more and more space in your body, in your brain. Feeling those thoughts start to slow, knowing that if they're there, it's okay. Hopefully they're a little slower, less intense, less frequent than when we first started.

In this moment, you're allowed to be you just as you are. And all of your imperfections

and outside of this meditation, outside of these few minutes, I want you to carry that with you into the rest of your day. You're also allowed to be you just as you are your true, authentic self.

It's okay to not have all the answers to do all the things. Check everything off on your to-do list.

That's okay.

You to sit here in this space and just. Notice what's coming up for you.

Maybe there's some resistance to accepting that it's okay to not have everything altogether, that it's okay for you to be your true self. It's okay to make mistakes. Maybe there's a part of you that's resistant to that, and that's okay.

You're just noticing, getting curious about what comes up for you about any resistance, any tension, any emotions.

Sitting, breathing and noticing,

I need to pick a mantra that you're gonna carry with you for the rest of the day today. Maybe that mantra is, It's okay for me to let some things go or I'm enough,

or I'm, I'm choosing to let go of what others think of me.

Whatever mantra sits well and resonates with you, I want you to pick one. To come back to throughout the day today that will ground you and remind you of this meditation, this feeling that you're feeling right here, right now of relaxation, inner peace, acceptance.

Maybe there's a lightness or heaviness that you are feeling right now. Whatever you're feeling, it's totally cool.

You're here investing in yourself, investing in your mental health, your performance as an athlete and as a human. And that's enough.

So one last big breath in. Big breath out.

We gently start to wiggle your fingers and toes. Start to bring your attention back to the room.

Gently open your eyes whenever you're ready and just know that you can come back to this meditation whenever you're feeling overwhelmed. Whenever you're feeling those perfectionistic tendencies come up, feeling judged compared, stressed. Come back to this meditation here for you whenever you need it.

Make sure to share this meditation with a friend or a teammate or someone else that's in your circle who you feel like could benefit from this.

Thank you guys so much for joining me,  make sure to go check out that free resource I mentioned at the beginning of the podcast. We also have a new course launching Soon, which I am so pumped about, the Common Confident Athlete Course from Warrior to Warrior.

So if you are needing additional support, an additional resource, this course is gonna be amazing. I can't wait for it to come out. So go to ready set mindful.com and join the wait list. And I will see you guys on the next episode. Until next time, train hard, be well, and stay mindful.

 Thanks so much for joining us on this episode of the ReadySet Mindful Podcast. With me, Kerri Bicskei, if you like what you hear, make sure to like, comment and subscribe to the podcast. You can also follow us on Facebook and Instagram or visit ReadySet mindful.com for free resources, courses, and other ways to work with me.

Until next time, be well. Stay mindful.