528 Hz Holding Space For The One You Love

Sometimes the people we love most can also activate the deepest parts of our nervous system.

When our partner expresses hurt, disappointment, sadness, frustration, or emotional pain… some part of us may begin reacting automatically.

We may become defensive.
Dismissive.
Overwhelmed.
Reactive.
Or emotionally shut down.

Not because we do not care.
But because our nervous system has learned to protect us from emotional discomfort, vulnerability, shame, conflict, or fear.

And often… these reactions happen so quickly that we do not even realize they are happening until afterward.

This meditation is about learning to slow that process down so you can show up for your loved one.

Additionally, Summer Bryant, is a couples counselor and wrote this for couples learning how to show up for their loved one.

Transcript

Sometimes when the people we love express difficult emotions, Our nervous system reacts automatically. This meditation is about learning how to slow down, Stay grounded, And remain emotionally present while someone we love shares their feelings. We are going to be practicing holding space with calm, Openness, And connection. At the end of this meditation, We will close off with affirmations. Let's begin. Take a slow breath in through your nose. And slowly exhale through your mouth. Again, Breathing in. Breathing in and breathing out. Allow your body to settle into a comfortable position. You can be lying down completely flat on a bed or sitting on a couch in a chair. Allow your shoulders to soften. Allow your jaw to unclench. Now gently bring your awareness inward. Begin to feel all the space inside of your body. Notice the space inside your forehead. Notice the space inside your jaw. Notice all the space inside of your throat. Feel that space. Notice all the space inside of your stomach. You don't need to change anything. Just notice and feel all the space inside of your stomach. You may slowly scan your body from head to toe observing sensations without judgment Notice if there's tightness. Pressure. Movement. Stillness. Simply allow your body to be known by you. Now begin expanding your awareness beyond your body. Notice the space outside of you. The air around your skin. The energy around your body. The openness surrounding you. Imagine your awareness expanding outward like a soft sonar circle Gently radiating in every direction. Just noticing and feeling all the space outside of your body. No force, No effort, Just sensing, Feeling all the space around your body. Right now, There's nowhere you need to go. Nothing you need to solve. Nothing we need to defend. Notice your breath again. Imagine yourself sitting across from your partner. Your partner begins expressing hurt feelings. Maybe disappointment. Maybe sadness. Maybe frustration. And immediately. . . Notice if her body reacts. Notice that. Notice what happens inside of you first. Notice if your chest is tightening as you listen to your partner expressing hurt feelings Notice if your stomach clenches Maybe your thoughts begin to race. Maybe a voice inside says you're failing or you're being blamed or you need to protect yourself. This is too much. This is just your nervous system trying to protect you. Not because you're bad. Not because you're narcissistic. But because somewhere inside. . . Emotional intensity begins to feel unsafe. Notice it. And instead of reacting. Instead of defending. Instead of shutting down. Take one slow breath in through your nose. Now through your mouth. Imagine creating space between your partner's feelings and your reaction. You do not have to absorb her emotions to hold space for them. You do not have to agree with everything she says or he or her partner to stay emotionally present. You do not have to become defensive in order to protect yourself. Can stay grounded. In fact, Imagine roots growing from your feet into the earth beneath you. Study. Strong. Anchored. Your partner's emotions are waves. And you are learning how to remain on the shoreline. The waves can come, The waves can move. You do not have to crash with them. Now. Imagine hearing your partner say, I'm hurt. I feel alone. I miss you. I need comfort. Notice the urge to explain yourself. To defend. To correct. To protect your own feelings first. And instead of following that urge immediately. Pause. Breathe. Place one hand over your chest. And gently say to yourself My feelings matter too? But right now, I'm making room for my partners. Again. My feelings matter too, But right now I am making room for my partners. Notice how different that feels. You're not abandoning yourself. You are expanding your capacity. Now imagine yourself responding slowly. Not perfectly. Just differently. Maybe you say, I'm trying to understand. I can see you're hurting. Stay with me. I'm listening. That makes sense. I don't want you to feel alone. Notice what happens in your body when you slow down enough to stay emotionally connected instead of emotionally protected This is strength. Real strength comes with not reacting immediately Real strength is remaining emotionally present when discomfort rises inside of you Each time you pause for defending nervous system grows Each time you breathe. Before reacting, Your window of tolerance widens. Each time you stay present with your partner's pain without abandoning yourself You create safety in the relationship. Now notice your breath. Imagine warmth and light surrounding both you and your partner. Two nervous systems trying to connect. To people wanting to feel loved. To people wanting to feel safe with each other. You do not have to become perfect overnight. You are simply learning a new emotional rhythm. A slower rhythm a safer rhythm. Connected rhythm. And every time you practice, Your capacity for empathy, Steadiness, And emotional presence grow stronger. Take another breath in through the nose. And exhale out. As we end this guided meditation, We are going to end with some affirmations. Remind yourself of everything we discussed. I can stay present without becoming defensive. I can feel discomfort without shutting down. I can hold space for someone I love. I am learning emotional safety. I am capable of connection. I do not have to protect myself from emotions. I can stay calm even when emotions are intense. My partner's feelings are not an attack on me. I can listen without becoming defensive. I can slow my reactions. I can pause before speaking. I can stay emotionally present. I am learning how to tolerate discomfort without shutting down I do not have to fix everything immediately. I can make room for another person's feelings while still honoring my own. I am safe enough to remain open. Connection is more important than being right. My nervous system can learn a new pattern. I can soften without losing myself. I am capable of empathy even with disagreement. I can hear pain without becoming consumed by shame. I am allowed to breathe before responding. I can choose curiosity over defensiveness. I can stay grounded while my partner expresses emotion. I am learning how to create emotional safety I do not have to withdraw from my partner to protect myself. I can remain connected during hard conversations. My body can learn calm. I am growing my window of tolerance I can hold space for love, Discomfort, And repair. I am becoming a safer partner and a more healed version of myself. I am learning to stay. I am learning to listen. I am learning that emotional closeness is safe. I can love without armor. I can remain open hearted. I am capable of secure connection. I can return to calm again and again. I am not my reactivity. I am allowed to grow. I can choose connection. I can choose softness. I can choose love. And when you're ready, Slowly bring your awareness back into the room. And open your eyes. And come back and listen to this again and again as it can help you. And please thank yourself for taking the time out of your day to work on this.