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Let Go of Your Expectations of Others

This guided meditation will help you let go of your expectations of others, so you can transcend the pain that attachment to them brings, and so you can find peace and love in the realness of what is.

Let Go of Your Expectations of Others Meditation

They’re causing you pain.

Discomfort.

Discontent.

Even anger.

Your expectations.

Or rather…the difference between what you expect, and what actually is.

And while, on the surface, having expectations of others are good, there is ultimately more freedom and more peace found when we let go of these expectations, and instead, show up with presence to what actually is and who they actually are.

So the intention of today’s meditation is to help you let go of your expectations of others, so you can transcend the pain that attachment to them brings, and so you can find peace and love in the realness of what is.

woman let go of expectations of others meditation
Photographer: Ben White | Source: Unsplash

Let Go of Your Expectations of Others Guided Meditation Script

So let’s begin by closing your eyes and getting into a comfortable position.

Take a moment to adjust your body, getting out any kinks or discomforts you may be feeling.

And rest your body deeper into your relaxed position.

Now bring your attention to your breath.

Feeling your chest rise and fall as you breathe naturally.

Feeling the cool air on your nose as you breathe in…

And the warm air on your nose as you breathe out.

And just relax a little bit deeper.

PAUSE…

I want you to think about an expectation you have of someone close to you.

Maybe you expect your spouse to clean up the dishes after you cook.

Or you expect your friend to call you

Or you expect a family member to send you a gift for your birthday

Or perhaps it’s even that you expect a work colleague to go to lunch with you.

Whatever it is, just identify it.

See that expectation, like a scene from a movie playing in front of you.

PAUSE…

woman thinking let go of your expectations of others
Photographer: Aaron Huber | Source: Unsplash

Now notice how your body feels as you realize that that movie is not what actually happened.

You spouse didn’t actually do the dishes.

Your friend didn’t call you.

Your colleague didn’t go to lunch with you.

Notice the emotions you feel in your body.

Anger.

Frustration.

Resentment.

Fear.

Just recognize any emotion that comes up for you.

Without judgement. Without labels.

PAUSE…

Now take a deep breath in,

And on your exhale, feel yourself releasing those emotions

Breathing them out of your body.

Another deep breath in…

And release the emotions.

Last deep breath in…

And release…letting go of all those emotions.

And returning your breath to its regular rhythm.

PAUSE…

women hugging letting go of expectations of others
Photographer: Hian Oliveira | Source: Unsplash

Keeping your attention on your breathing, notice how much lighter you feel.

And with renewed eyes, look back up at that movie scene.

And notice what you now see.

Your spouse.

Your friend.

Your family member.

Your colleague.

You see their human-ness.

Their beauty.

Their love.

Their heart.

Everything else in the scene…the unmet expectations…has dissolved. And all that remains is love.

PAUSE…

Namaste, beautiful.

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