Welcome to this meditation.
My name is Jeremiah and this is a grounding morning meditation for letting go of expectations and returning to the balance of now,
This present moment.
And expectations can quietly create tension in our lives.
How the day should go,
How someone should respond,
How you should perform.
And before we try to control outcomes,
We give ourselves permission and allow ourselves to return back to the body.
Find a comfortable seated position,
Sitting upright,
Feeling the natural curvature of your spine.
Relax the arms and hands.
Feel the crown of your head elevated towards the ceiling,
Softening your jaw.
And when you're ready,
Gently close your eyes.
Take a slow inhale through your nose and a long steady exhale through the mouth.
Let yourself arrive here fully.
And inhale through the nose for four seconds.
And exhale through the mouth for six seconds.
Inhale for four.
And exhale for six.
Notice is there a subtle urgency in the breath,
A tightness,
A holding.
Let the exhale soften it.
Expectations often live in the future,
Creating anxious thoughts or anticipation.
Breath lives here in the present.
Come back to now through your breath.
Inhaling through the nose and exhaling through the mouth,
Continuing at your own pace,
Releasing the count and bringing your awareness to your feet,
Your legs,
Your hips,
Your spine.
Feel the weight of your body.
Expectations create mental tension.
Grounding restores your physical presence.
Notice your shoulders.
Let them lower.
Notice your jaw.
Let it soften.
Let the ground beneath you to support you.
You do not have to force the day to unfold perfectly.
Inhaling through the nose and exhale softly through the mouth,
Letting it go.
And bring to mind one expectation you are carrying about work,
A relationship,
An unspoken conversation,
Yourself.
Just notice it.
Where do you feel it in the body?
Chest?
Stomach?
Throat?
Just notice.
Taking a slow inhale through the nose and a longer exhale through the mouth.
You can prepare without gripping.
You can care without controlling.
Let the expectation loosen,
Not disappear,
Just soften.
And exhaling.
Life will unfold as it does.
Your steadiness is what matters.
For the next few breaths,
Sit quietly.
Let the body breathe.
Let the mind soften.
And visualizing that one expectation one last time.
Breathing in,
Seeing,
And holding it.
And as you breathe out,
Let it go.
Begin to deepen your breath.
Gently moving your hands and feet.
And when you're ready,
Open your eyes to this new day.
As you move forward into today,
Remember,
You can show up fully without needing everything to go your way.
Grounding gives you flexibility,
And flexibility builds resilience.
Return to this practice anytime you feel yourself gripping outcomes too tightly.
That's why we call it practice.
Just showing up each and every day consistently for you.
Thank you for meditating with me,
My friend.
