Follow your breath as far in and out as it goes, noting 'in' and 'out' or 'one' and 'two'.
Perfect means appropriate actions in an imperfect world.
In any situation, it can be tricky to find quite the right words to express yourself. Free yourself from this feeling of restriction by taking a few minutes on your own to speak in gibberish. Yes, gibberish! Let go of expectations about what should, or shouldn't, come out of your mouth and just allow yourself to make random sounds, like a child learning to speak. Setting aside logic and meaning can feel challenging at first, but keep going - the end-result will often be a feeling of real lightness and liberation.
Draw upon white in your meditation to reinforce your sense of wholeness and purity.
Set the timer for a silent meditation that starts and ends with bells.