You've forgotten what it feels like to be fully present because you have so many expectations in the way that you don't even realize are there.
So let's get those out of the way so you can feel it fully again.
Take a deep slow breath in and close your eyes and as you exhale,
Let your muscles relax fully and start to be aware of any subtle expectations of the near future.
Is there anything that you expect to happen,
Negative or positive?
Don't judge it,
Just notice.
Feel and notice what that feels like in your body without judgment.
And as an experiment,
Just for now,
See what it feels like to practice letting go of that expectation of the future.
Just take a slow deep breath in and as you exhale,
Gently mutter the mantra,
No expectations,
As you hold your concept of the future in mind,
Gently feeling it melt away into the present as you do.
Feel yourself in this moment,
Grounded to the earth,
The air on your skin,
Feeling the ripples and waves of breath as it comes and goes naturally.
And begin to let your mind gravitate to any subtle expectations you might have of others in your life.
Just notice without judgment the subtle expectations you might have towards other people.
Notice the particular energy and feeling that arises in your body as you notice that without judgment.
And again as an experiment,
Take a deep slow breath in and as you exhale,
Just gently repeat no expectations as you release any expectations you have towards other people,
Feeling that melt away,
At least just for now,
As you do.
Invite in any sense of subtle space that you feel,
Like a groundedness within yourself that arises as you need and expect less from others,
Still open,
Able,
And willing to receive whatever they offer,
But not expecting it as much,
Not attached.
And now shift your attention to any subtle expectations you feel other people have of you.
Just notice without judgment and let your mind float to the subtle ways in which you feel the pressure of expectation from people in your life.
Notice how that feels in your body as you become aware of it without judgment.
And even though it might be an additional level of challenge,
Just take a deep breath in and give yourself permission to mutter no expectations as you feel yourself,
At least for now,
Releasing any grip of subtle expectations you feel from others,
Feeling that wash away from your energy field and back to wherever it came from,
Returning it to sender.
And feel yourself grounded and free to be as you are without needing to fulfill any external expectations,
At least for this moment,
Familiarizing yourself with that feeling.
And now be aware of any subtle expectations you have of yourself.
This one might take a moment to really dig in and sense,
So just be aware of those expectations you feel on a daily basis towards yourself without judgment.
Notice with a distinct curiosity how it feels in your body to be aware of those self-expectations.
And again,
Just for this moment as an experiment to see how it feels,
Take a deep breath in and murmur to yourself no expectations as you release those expectations towards yourself,
Just for now,
Feeling those energetic strands and strictures dissolve and melt into a sense of openness.
And I invite you to ease into and deepen this feeling of having no expectations towards yourself by letting go of any possible fear that you might not do what you need or want to do if you take the pressure off.
Just assume instead that you can choose to do whatever you want or need to do from a place of acceptance or love or joy or all of the above,
Instead of self-expectation.
Just notice how picking a lighter motivation feels in your body as you visualize yourself operating in this way throughout your day,
From a light and free and joyous place without expectation.
And one final time,
I invite you to take a deep breath in and as you let it go,
Just murmur no expectations at all.
And as you relax into that state,
Just be aware that you might be able to feel a sense of blossoming relaxation within yourself,
And that relaxation might make way for a sense of raw potential,
Perhaps a buzzing excitement of possibility,
As you feel that state of openness to the present moment without expectation arising spontaneously and effortlessly.
And as you open your eyes and start to move one moment at a time at your own pace,
Just carry that energy of lightness and freedom and relaxed openness with you.
Perhaps allow it to guide you if it feels right and enjoy that as you go about the rest of your day in the present moment,
Feeling that deep and natural presence.
And I invite you to realign to it by using that mantra,
No expectations,
Whenever it's helpful in your mind.
If this track helped,
I encourage you to repeat it,
Share it with anyone it might be useful to and I hope you have an awesome day.
