Expectations Meditation: Setting Boundaries For Peace

Disappointment often arises when our expectations aren't met. While it's natural to have expectations, setting them too high, making them unreasonable or leaving them unspoken can lead to letdowns. One effective way to manage expectations and prevent disappointments is by openly declaring them. Additionally, setting clear boundaries can help manage relationships and situations, reducing the likelihood of disappointment.

Transcript

Hello,

I am Rashid Zahidi,

Creator and author of the Emo Gym Journal,

A journal and workbook for emotional awareness and for balancing your will of life.

This meditation is about setting expectations or expectation management,

Setting boundaries for peace.

Find a comfortable position,

Either sitting or lying down.

Close your eyes and begin by taking a deep breath in and then exhale slowly.

Let go of any tension you may be holding in your body.

As you continue to breathe deeply,

Allow your mind to settle,

Focusing on your breathing.

Now begin by setting an intention for this meditation,

Focusing on a desire to manage your expectations and to set boundaries in a way that promotes peace and understanding.

Bring to mind a recent experience where your expectations led to disappointment.

Without judgment,

Reflect on the expectations you had in that situation.

Were they realistic?

Could they have been communicated more effectively?

Envision yourself in a future situation where clear communication of your expectations and boundaries leads to a positive outcome.

Imagine yourself expressing your needs calmly,

Tactfully and assertively and visualize the other person responding with understanding and respect.

Think about a specific area of your life where your need to set clear boundaries could be in your relationships,

It could be at work,

It could be about personal time.

Reflect on what boundaries you need to establish to protect your well-being and prevent disappointment.

Now repeat the following affirmations and mantras silently or you can say them out loud.

I set realistic expectations for myself and others.

I communicate my needs and boundaries clearly and assertively.

I am deserving of respect and understanding in all my interactions.

People treat me with love,

Care and respect.

I treat myself with love,

Care and respect.

As you continue to breathe deeply,

Imagine releasing any lingering feelings of disappointment or frustration.

With each exhale visualize these feelings leaving your body,

Making space for peace and acceptance.

Now slowly bring your awareness back to the present moment.

Wiggle your fingers and toes and when you're ready gently open your eyes.

Carry the sense of clarity and peace you've cultivated in this meditation into your day.