Welcome to this partner meditation.
This is about partner presence,
A heart-centered meditation with the purpose of connection.
And this meditation is an invitation to just sit together and share presence.
It's absolutely not about doing anything,
Fixing anything,
Or achieving anything.
It is about co-regulation.
It is about listening without words and softening into connection.
There's no goal here,
Only an experience of being together,
Heart to heart,
With curiosity and care.
So before we begin,
I invite you to take some time to prepare and settle into the space.
Feel free to pause this recording whenever you need some more time to set things up.
So make sure you're in a comfortable space where you can sit face to face with your partner.
You can use cushions or chairs.
And if it feels right for you,
Light a candle or just dim the lights.
This might help you to drop in.
And then decide if you use soft eye contact or you just close your eyes.
Make sure your phones are on silent.
And then just set an intention to let this be a slow and sacred pause.
Agree that there is no pressure to talk,
To match your breath or rhythm,
Or to perform.
It's only about noticing,
Feeling,
And being.
So,
Welcome each other.
You're here together in this moment,
In this body.
And there's nothing to perform here.
You're not doing this for your partner,
You are arriving with them.
So take a moment to get comfortable.
Tap into your own body,
Into your own presence.
Sit facing each other,
However it feels natural to you.
Let your own body settle into the support beneath you.
Feel the pull of the gravity.
Feel the seat bones.
Feel your feet.
Feel your breath.
Close your eyes for a moment.
And just make sure you fully arrive in your own body first.
It's very important for us to be connected to ourselves before we can connect to others.
There's absolutely no rush.
Let's take some time here.
Feel your own belly rising and falling with every breath.
Let the weight of your body be held by the ground.
If there's any tension,
In your emotions or in your physical body,
Just notice it and let it be there.
And when you're both ready,
Open your eyes and soften your gaze toward each other.
You don't need to stare or apply any pressure here.
Just see and be seen.
Let your gaze be soft.
Surrender to this experience.
And if your eyes wander,
That's okay.
You can always return.
It's not a staring competition.
Just take your partner in.
And if it gets uncomfortable,
For whatever reason,
Close your eyes for a moment and come back.
Look.
Let your eyes soften.
Be curious.
Look into the left eye.
What do you see?
This is the window to the soul.
Take your partner in fully.
See what you've never seen before.
Receive what you've never received before.
Share what you've never shared before.
And connect in a way that is sacred to you.
Let your eyes soften more and more.
Let your gaze soften more and more.
Can you see beyond their expression into the stillness?
And can you drop your guard so your partner can take you in fully?
And now shift your awareness to your breath.
Don't change it.
Just notice.
Soft inhale and exhale.
And then become aware of your partner's breath.
How is it different to yours?
Don't try to match it.
Just feel it.
And let your nervous system begin to attune in silence.
And maybe with time your breath are starting to become one.
Maybe the two of you are starting to become one.
See and experience this sacred dance between your breath.
Experience this beautiful co-regulation of your nervous systems.
Can you feel how safe it is to be seen,
To be present and maybe also be present with whatever discomfort might come up?
Let this just be a meditation,
An invitation of curiosity,
An invitation to observation.
An invitation to get to know yourself better,
To get to know yourself better in a relationship,
In this partnership,
In this union.
Sense the attunement between the two of you.
Sense the energy.
And if you feel ready,
Bring both of your hands to your own chest.
Feel your heartbeat.
Feel the preciousness of your own body,
Your own pulse.
And then slowly release the hands from your chest and place one on your partner's chest.
Feel their heart.
Let your awareness drop here into the chest,
Into the heart of your partner,
Into the quiet,
To the beating,
Into the center.
And if it feels right,
You can take your other hand and place it on top of your partner's hand.
Feel all this connection.
Feel warmth of your partner's hand on your heart and of your hand on your partner's heart and of your own hand on your partner's hand.
Simply become fully aware of the connection in your physical body and then slowly expand your awareness to your emotional body,
To your energy body.
Can you feel how you're both connected in a way that is beyond words,
That is beyond physicality?
Observe.
What does your heart feel like right now?
Is it wide open?
Is it tender?
Is it guarded?
Is it afraid?
Is it steady?
Again,
I just invite you to observe and to be present with yourself first.
And then slowly begin to release the hand.
Release the gaze.
Place your hands into your lap or on top of your knees,
Palms facing up.
And close your eyes.
Reconnect to yourself.
Let this experience sink in.
And when you feel ready,
Open your eyes again and let your gaze meet your partner's eyes.
Meet softly.
And then take one more breath together.
And if it feels right,
You may hold hands for a moment or give each other a hug or simply a namaste.
You will both know what is the right thing to do.
And then slowly let go This kind of presence isn't something you earn.
It's something you remember.
So thank you for sharing it together.
Thank you for trusting me to guide you through this practice.
