Sean Fargo guides a short meditation built on two phrases, expecting nothing and appreciating everything. Every couple of minutes he moves between the two, so that we do not grasp at any particular feeling or expectation and stay open to each unfolding moment with awe, wonder and gratitude. He introduces it as a practice for peace in the mind, relaxation in the body and gratitude in the heart, and says you can also use it to fall asleep.
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What You’ll Learn in This Episode:
- How to release expectations during meditation
- The power of appreciating everything as it is
- How to embody mindfulness in daily life
- The connection between non-expectation and inner peace
- Using simple guided phrases to anchor mindfulness
Show Notes:
How to release expectations during meditation
Sean explains that the two phrases are used so that we do not grasp onto any kind of feeling or expectation. He invites you to find a comfortable posture, take a deep breath or two and allow yourself to feel however you feel.
The power of appreciating everything as it is
Sean invites you to appreciate each moment as if it could be your last, without holding on to any expectations. He describes the practice as opening to the wonder of each unfolding moment with a sense of awe, wonder and gratitude.
How to embody mindfulness in daily life
In closing, Sean says he hopes you will share these practices with your community, workplace and family. He wishes you a sense of appreciating all the little moments of our lives, however they are, and says: “Each one is a gift.”
The connection between non-expectation and inner peace
Sean introduces the practice as a way to feel a sense of ease during the day. He describes each moment as a mystery and invites you to meet it without holding on to any expectation.
Using simple guided phrases to anchor mindfulness
Throughout the meditation, Sean repeats the phrases “expecting nothing” and “appreciating everything,” moving between them every couple of minutes. The repeated phrases work as an anchor for the practice.
Additional Resources:
- Free Training with Sean Fargo: How to Teach Mindfulness With Confidence & Credibility
- Certification: Mindfulness Meditation Teacher Certification
- Explore free meditation scripts and resources: Meditation Scripts Library
- Blog: Morning Affirmations: The Path to Positivity
