To Joyful Expectation

Let's start by noticing our posture.

Make sure our spine is stacked evenly.

One vertebrae on top of the other.

Straight line up the back.

Shoulders should be back and down.

Raise your shoulders up to your neck,

Up to your ears.

Release them down the back if you're noticing any tension there.

Place your hands upright in towards the trunk of your body,

Whether you're seated on the floor or seated in a chair.

This will help keep your shoulders down and back as well as your spine straight,

Chest out so you can get those big deep breaths that we're looking for.

And with that,

Let's settle into our breath.

Even counts on the inhale.

Let's count to six.

Inhale for six.

One,

Two,

Three,

Four,

Five,

Six.

Hold it for six.

Exhale for six.

Let's do the same exercise for a count of eight.

Eight count on the inhale.

One,

Two,

Three.

Hold for eight.

Exhale for eight.

One,

Two,

Three,

Four,

Five,

Six.

Let's settle in now to a regular rhythm with the breath.

Even breaths in and out.

Through the nose.

Trusting our breath to guide us and anchor us,

Anchor our attention.

Checking in periodically with the spine to make sure it's still straight,

Shoulders still relaxed.

Let's linger on here and breathe into the posture.

A few extra breaths.

And as our eyes are closed,

Let's begin to visualize that we're seated in a large white room,

Maybe about gymnasium sized.

We're seated comfortably at center court in both directions.

Beautiful,

Well balanced light all around us.

Perfect mild temperature.

Deepening that visual with each breath.

Each breath should bring it more into focus.

Maybe start noticing details that weren't there before on the last breath.

Breathe into it.

Notice the texture of the walls,

The ceiling,

The shiny floor all white.

The position of your body in relation to all of it.

The weight of your feet on the floor.

Notice each breath deeper.

More deliberate.

Expanding your chest more,

Your lungs more.

Let's start noticing our thoughts and emotions.

The projects that we're working on.

Everything we contribute.

Visualized around us in somewhat of a swirling storm.

Much of it good,

Some of it not so good.

Let it all circulate,

Unimpeded.

Let it rotate around you like a cloud.

And as I begin to count down from five to one,

We're going to start slowing this cloud down so we can better understand what we're working with.

Notice the to your right,

Hockey puck sized.

The only gadget in the room is a pause button.

When we get to zero,

We're going to hit pause.

Five.

As soon as we set it,

It slowed down gradually.

The cloud is whirling around us.

Maybe we could start differentiating between the different elements that make it up.

Four.

Noticing a little bit of contrast between everything that's in this cloud.

Some of it's light or bright,

Some of it's dark and opaque.

Different vibrational frequencies.

All coming from us,

Not judging it.

Just starting to notice it.

Three.

We're starting to see some space in between these different elements.

There's gaps between them that we could expand as we slow it down.

Two.

Definitely slow moving now.

It almost looks like a meteor field.

Different elements,

Worries,

Concerns.

Things we're excited about,

Hopes,

Dreams,

All of them.

Just let it move slowly about you.

Let's start to adjust the contrast in this visualization.

Raise it up so that what is bright and shiny becomes vibrant and alive,

While what is dark and opaque seems to fade.

Heighten that contrast as it slows down around you.

You could clearly see all of it at an individual level as well as a whole.

One.

It's in a slow crawl.

Slow orbit.

You could really notice these gaps between now.

You could see clearly through to the back walls,

Up to the ceilings.

With our hand on the pause button to our right,

Count down three to one.

Three.

Two.

One.

Pause.

Let's bring our visual angle of this scene up above to the ceiling looking down.

We're seated comfortably,

Perfectly still with this circular ring around us.

Also perfectly still.

Let's bring our gaze back to the first person seated.

Focus on the breath.

We're going to start with one of the larger spheres in this little solar system we're looking at.

Maybe this represents a long term project,

Something you've been working on for a while,

A big dream.

If you could get your arms around it,

Pull it closer to you.

Bask in its glow.

Our long term dreams or visions can sometimes throw us off course because we don't know that we're always making effort or the right effort or taking the right actions towards it.

Let's remind ourselves now.

Remind yourself.

Remind this thing you love that you joyfully expect everything to work out.

You come through for yourself and for others because that is what you do.

Each day you create meaningful progress towards this worthy ideal that you're holding in your arms.

Feel its light,

Feel its warmth,

Fill you up down to your toes.

Gentle hum,

Warmth filling you up to your knees,

Up to your thighs,

Into your trunk and abdomen,

Into your lungs,

Your heart,

Filling you with gratitude that you've chosen to spend your time here.

Filling your neck and your head.

Place it back into the suspended pause.

Breathe.

Let's now reach for the next largest one.

Maybe it's beach ball sized,

A little bit smaller.

Hold it in your hands.

Notice that maybe it has a shorter timeline on it.

Maybe a few months and not a few years.

Remind yourself.

Remind yourself.

I joyfully expect everything to work out.

I come through for you and for others because that is what I do.

Each week I make meaningful progress towards this worthy ideal.

Feel its warmth filling you up.

Place it back into the suspended pause.

We'll next grab something that's about basketball sized,

Glowing light,

Representing a project or something you've been working on for someone,

Something you're hoping to contribute.

It's due in a few weeks.

Pulling it down before you,

Holding it in your hands.

Feel its warmth filling you up.

Remind yourself.

I joyfully expect everything to work out.

I will come through for you and for me because that is what I do.

Each day I make meaningful progress towards this worthy ideal.

Honor what you're creating.

Place it back into the suspended pause.

And finally,

Grab one of the many baseball sized glowing little orbs representing something that's maybe due by the end of today or tomorrow morning first thing.

Notice its light.

I joyfully expect everything to work out.

I come through for myself and for others because that is what I do.

Each hour,

Each minute I'm making meaningful progress toward this worthy ideal.

Place it back into the suspended pause.

Tap that pause button to your right and watch Let's begin to bring our focus back towards our breath.

Letting all we create,

All of our projects and contributions,

Our obligations and responsibilities,

Let them circulate around us.

Last few deep breaths.

Tune in with your gratitude for all of it,

For the process,

For your audacity to trust the process.

You joyfully expect everything to work out.

You come through for yourself and for others because that is who you are.