Welcome.
This is your space to reset both your nervous system and your relationship.
If it's possible,
Find a comfortable place where you likely won't be interrupted.
And remember,
Mindfulness can meet you anywhere,
No matter what you're up to.
Take a slow,
Deep breath in,
And an easy,
Gentle exhale out.
And,
Begin to notice your natural inhale,
And your natural exhale.
You might sense your mind feeling busy,
Or your body holding tension.
And that's okay,
We're only noticing,
Not trying to change or push anything away.
If connecting with your breath feels difficult,
Gently rest your eyes on something comforting nearby,
A photo,
A special object,
Or the view from a window.
Breathe in whatever ease or warmth it brings.
Now bring to mind the part of you that feels most triggered or tender.
It might be a feeling in your body,
As a sensation,
Or simply a felt sense.
To this tender place within you,
Silently offer these words.
May you be filled with loving-kindness.
May you be happy,
Healthy,
And safe.
May you be free from suffering.
May you live your soul's purpose.
May you be at peace.
Let these words gently soak in,
And wash over your body.
Now bring to mind someone who could use a little extra care.
It could be your child,
A friend,
Someone who might be struggling.
Picture them here in your mind's eye,
And offer them these wishes.
May you be filled with loving-kindness.
May you be healthy,
Happy,
And safe.
May you be free from suffering.
May you live your soul's purpose.
May you be at peace.
Notice how they receive this offering.
And notice its impact on you,
And the connection between you.
Now gently bring your partner to your mind.
Even if there is still some emotional charge,
Hold their image softly,
And offer them these same wishes.
May you be filled with loving-kindness.
May you be happy,
Healthy,
And safe.
May you be free from suffering.
May you live your soul's purpose.
May you be at peace.
Notice how they receive these wishes,
And notice how it feels in you to give them.
If you still feel some activation,
Know you can return to this practice any time you need.
Repeating the meditation until you feel calm,
And love begins to lead the way.
Take a long,
Deep breath in,
And let it out with a gentle sigh.
Thank you for taking this time for yourself,
For your relationship,
And for the wellness of the world.
When you're ready,
Bring small movements to your fingers and toes.
Take one final,
Nourishing breath,
And gently open your eyes.
