Expectations.
So with Christmas coming up,
I thought it would be useful to do a theme on expectations.
And for today's practice,
I just want you to bring to mind any expectations that you might have,
Not to do with Christmas,
But just the week ahead.
Okay,
So just getting yourself into a seated alert position.
Closing your eyes gently,
If that feels good.
And just bringing your attention to your feet on the floor.
That connection.
What does that feel like today?
And then your body as it sits on the chair or other surface beneath you.
And feeling that sense of grounding.
With the earth beneath you.
Okay,
And just tuning in briefly.
To how it is you're feeling today.
Maybe you've got something going on.
You're aware of,
Maybe you're not quite aware of what's going on.
So,
Just taking a few moments.
Just be with your experience right now.
Okay,
Now moving on to heat expectations.
So just bringing your week ahead.
To mind.
And just in your head just realising what it is you're supposed to be doing and when.
Perhaps it's a normal week for you.
Or perhaps.
You're going away or you're doing different things.
And as you bring these visuals to mind,
Along with that will expectations.
So the people you think you might be seeing over the next week.
Maybe the places that you'll be visiting.
The activities you might be doing.
I'm just noticing.
Any expectations?
Largely these live in our unconscious mind.
You might not even be aware of them until somebody or something doesn't meet your expectations.
And then that has a negative effect.
So it could be with people that you expect them to behave in a certain way.
Might be that you.
Expect them to behave in a way.
That you would treat people.
So,
When they fall short of that.
Then it's disappointing.
Just bringing different people to mind.
And any expectations.
That you have of them.
There is no right or wrong or any judgment.
It's just bringing these things to light of that awareness.
And perhaps places that you might be going to over the next week.
So,
This is including Christmas Eve,
Christmas Day.
What expectations do you have of the places?
You're going to visit.
We can break down expectations into different categories.
And one of these is implicit,
So just things that you assume.
So,
For example,
Over the last three days,
We didn't have any water.
And that was an implicit expectation that when you turn on the tap,
You have water.
So,
This was something that was difficult in some ways and disappointing and annoying in others.
So,
What implicit assumptions or expectations.
Are you making?
And then finally,
Just bringing the tone of expectations to yourself.
What are you expecting?
From yourself.
Whether that's things that you have to do or get done.
Or behave in a certain way.
What are you expecting of yourself?
Over the next week.
Okay,
And then just letting your mind wander to anything really.
It's expectations focused.
See what pops into your mind.
And then tuning back into your body and how that might feel.
As we know every thought has a physiological Response.
In our body.
Just noticing.
We're going to be working with this all week,
So.
.
.
It is a process,
But today is just about recognising those expectations.
Okay,
So let's just bring in a little bit of soothing.
Get you on your way for the rest of the day.
Might want to put a hand or hands in a soothing place.
Maybe on your face or over your heart.
And just feeling that sense of warmth and kindness that you're offering yourself today.
And tuning in again to how you're feeling right now.
And then gently opening your eyes when you're ready.
Maybe writing down some of those expectations that perhaps you were unaware of before the beginning of this practice.
