We don't expect our mind to not wander.
We don't expect to have a good or bad meditation,
Or to be good at meditating or bad at meditating.
You don't expect any blissful experience or relaxing experience.
We're just going to do a practice to stay present with reality.
So with that,
Go ahead and choose a posture that feels comfortable to you.
Choose a posture where you can be both alert and relaxed and comfortable and have some back support.
And take another deep breath in.
Take a deep breath out through the mouth.
And feel the relaxation in your neck and your shoulders.
Feel the relaxation in your chest.
And in your arms.
And in your back.
Feel the relaxation in your stomach,
Inside and out.
And in your hips.
And in your legs.
Feel your body soften.
And as the body softens,
Let the body just be breathed.
Offering a loving,
Gentle presence for your own breath.
Fully present for your breath,
Like you'd be present for a young child.
Feel each breath more fully with each moment.
And we'll stay with the breath for two minutes.
Every time the mind wanders,
With gentleness,
With release,
Bring your mind back to the breath.
Feeling more deeply into your breath and staying with your breath for a few more moments.
And now,
Feel your breath connected to that rhythm of breath.
And now put a hand gently on your heart.
A little self-kindness.
And now,
Take a moment to look into that area.
And say to yourself,
With warmth,
With care,
As an intention,
May I be safe.
May I be happy.
May I be kind.
And may I be kind to myself,
Just as I am.
Feeling this heart.
May I love and care for myself,
Just as I am.
And may I be kind to myself,
Just as I am.
And the world is valuable to me as it is.
The world is valuable to me as it is.
And keeping your hand there,
Say,
I release all expectations of myself.
I accept the world as it is.
I accept all people as they are.
And with this heart,
Through eyes of this heart,
I choose to be a loving presence in the world always.
To every child and every adult and every animal.
I choose to be a loving presence for every place and every part of nature.
And I choose to be a loving presence toward myself.
And a loving presence toward all beings.
And with the hand still to the heart,
Take one deep breath in.
And take one deep breath out through the mouth.
And opening your ears to the sound of the bell.
Gently coming back.
And that was our meditation for releasing expectations.
