Hey there , I just wanted to check in with you and share a little thought exercise to help you ground yourself and recalibrate your energy . Conscious or mindful recalibration is a wonderful way to check in with yourself and draw awareness around how you are spending your thought energy . When we consciously recalibrate , we create an opportunity to shift , to change or to focus our energy differently . So you can do this exercise as a guided meditation with your eyes closed and maybe write down any insights from the session in your journal afterwards , or you can get out pen and paper right now and jot down your responses to my questions as we go . There's no right or wrong way to do it . Just listen . Just listen to your intuition . So when you're ready , let's take a few deep breaths together . Just notice your body centering to this moment , to the sound of my voice , and connect to your breath , our beautiful breath , our life force , energy . Try to align your focus and thoughts there . And when you're ready , I want you to consider this question what expectations are you holding for yourself ? What expectations do you have for yourself right now ? Take another deep breath in and out , and draw your attention to whatever thoughts are coming up right now . Relax and open as you listen , allowing them to come into the surface . It's not unnatural to hear thoughts like this . Is dumb , or I don't have time for this , or I hope this exercise helps me . These are surface thoughts . These are thoughts about what's happening right now . Right , and they're perfectly normal . They're reactive . They're created in response to what I'm asking you to do .
Speaker 1When we embark on something new or unfamiliar , our primitive fear response is triggered . Our brain is hardwired to protect us from the unknown , so it will create judgment or comparison to try and make sense of things . Our brain is just doing its job . Take a moment here just to thank it and reassure it that you've got this and that you want to dig deeper and do this exercise . So we're going to clear away those surface thoughts . Take another deep breath in and on the exhale . Release any surface thoughts or primitive brain reactions and focus in on listening more deeply on the question what expectations am I holding for myself ? Where in my life am I holding on to the way I think things should be ?
Speaker 1Take a few more deep breaths and consciously bring yourself to this moment . How are you feeling right now ? Tap into that for a moment . Where are you feeling it and where is it coming from ? Just focus on feeling . I want you to think about for a minute where you went to look for the answer to my question when I asked you what expectations are you holding for yourself ? Where did you go to look for the answer ? I want you now to take a moment to again focus on how you are feeling . Do you have body pain or emotional pain that is drawing your attention ? Or maybe you've been going on autopilot and you don't even realize how you're feeling ? You haven't really thought about it . Take a few more moments to distill it down to the predominant feeling in this moment , to the essence of what's driving you right now . Take another deep breath or two , focusing on where we are in this exercise and what the predominant feeling is in this moment , the essence of what's driving you .
Speaker 1What thoughts do you suppose are associated with this feeling that you have right now ? For example , my predominant feeling might be burnout . When I feel burned out , the thoughts I create are thoughts about not being able to do what I want to do , not having enough energy , not having enough time , failure not being enough . It's interesting , isn't it ? Because when we're burned out , often we're burned out because we have been doing a lot Interesting . When we create thoughts based on our feelings , we are judging and comparing . But what if we could create how we want to feel with new thoughts ? So , instead of being led by a feeling and an associated thought , we lead with a thought , so that we can create an associated emotion and then maybe even , from there , feel more inclined to take action .
Speaker 1What expectations are you knowingly or unknowingly , tacitly or overtly putting upon those around you ? Maybe your partner , your friends , your coworkers , your parents , your family , your boss ? What would be different if you didn't hold on to these expectations ? How will you feel if your expectations are not met ? Then what ? What if you do run out of steam and drop down into burnout ? If you were expecting not to do that ? How will you treat yourself If you do something nice for somebody else and they don't return the favor and you were expecting them to ? What kind of stories and energy are you creating about that ? What are you holding on to ? Where in your life can you simply let go of expecting and just step in to what is ?
I encourage you to write down these things , to write down where you are expending more energy than you need on hoping or expecting or assuming or even interpreting things in a way that doesn't fill you up . Create new thoughts that will create new feelings . Let go of attachments to how things are supposed to be and meet everything head on with grace . We are all doing the very best we can . Just because you can doesn't mean you have to . Once you draw consciousness around where you're holding expectations , you realize that you can let go of those expectations and open up a world of energy and possibility . Create new thoughts about what is not , what should be or what might be or what should have been .
Speaker 1Reach is to close your eyes again . If you can Feel your breath , maybe start to feel a tingle , feel things flowing in and out , signing no meaning , feeling that you've already done the thought exercise . There are no expectations here . Just allow , just know you can do whatever you want to do . If you'd like to hold onto these things , hold on , but make sure you're consciously holding on . And if you want to let go , let go . I'm going to count backwards from 10 , 9 , 8 , 7 , 6 , 5 , 4 , 3 , 2 , 1 . Open your eyes coming back into the room , namaste .