Unfulfilled expectations are one of the biggest causes of unhappiness in our lives.
A mind filled with expectations is usually a mind worried about the future and missing the beauty of the present moment.
This meditation is to help you break free from the grip of expectations.
Please find somewhere comfortable to sit and close your eyes.
Take a few deep breaths.
Be aware of your breath.
As you breathe out.
Are you expecting the next inhale?
Worried about whether it will come or not.
Now be aware of your heartbeat.
Are you expecting it to continue beating?
Worried in case it stops?
Imagine how miserable your life would be if you spent the whole time Expecting your breath.
Heartbeat.
Or all of the other bodily activities to continue.
We trust that they will continue to happen.
And we get on with life.
So why do we have so many expectations about other things?
Expectations create unnecessary activity for the mind.
Which often leads to confusion.
Frustration.
Sleeplessness.
Digestive issues.
And physical discomfort.
Think of a time when you had expectations that someone would behave a certain way.
It could have been a close friend.
Work colleague.
Or maybe a child.
How much unnecessary pressure did you put on the relationship?
Remember how you felt when someone had unrealistic expectations of you.
Maybe a partner or a parent.
Think of the pressure you felt.
Now think of something that's going to be happening in the near future.
What are your expectations for it?
What if none of those things happened?
Would the world end?
Probably not.
Can you let go of those expectations?
Letting go of expectations makes space for the possibility.
That maybe something far more wonderful will happen.
Releasing expectations isn't the same as apathy or non-involvement.
Have your desires.
Make your plans.
Do the best you can.
But then release your attachment to the outcome.
Having expectations limits us to one outcome.
Detachment from expectations is like saying goodbye.
This is what I think I would like but.
.
.
If there's something even better.
It's okay to send that instead.
Just imagine how peaceful your life would be with no expectations.
If you could live fully in this moment.
Trusting that the future will be perfect.
No matter what.
Meditation is a journey from activity to silence.
From limited possibilities to infinite possibilities.
It takes us beyond expectations to the place where everything is already perfect.
When we come out of meditation.
We begin to bring this perfection back into our lives.
Let's go there now.
Begin to be aware of your breathing.
Just effortless breathing.
No expectations.
Now silently begin repeating the mantra or sound.
So,
Hum.
So hum.
So,
Hum.
Gently repeating so as you breathe in.
And hum as you breathe out.
So hum.
So hum.
So,
Hum.
If your attention drifts away to other thoughts or noises.
Notice them.
And gently return to the mantra.
So hum.
So hum.
So hum.
Don't look for any particular experience or wait for something to happen.
Having expectations will keep you at the surface of the mind.
Let go of all expectations about the meditation.
Nothing to do.
Nowhere to go.
Just be with the flow.
So hum.
So hum.
So,
Hum.
Please continue easily and effortlessly.
I'll watch the time.
So you can enjoy the meditation.
Please keep your eyes closed.
Stop repeating the mantra.
And continue resting easily.
Now,
Begin to deepen your breathing.
Taking a few deeper breaths.
Very gently moving and stretching your body.
And when you're ready.
Please gently open your eyes.
Today.
See if you can let things just flow effortlessly.
With no specific expectations of what might happen next.
Mahatma Gandhi said,
Look at the sparrows.
They do not know what they will do in the next moment.
Let us literally live.
For a moment.
To moment.
Don't waste another moment.
Namaste.
