Find a position where you both feel comfortable,
Sitting or laying down.
Gently close your eyes or soften your gaze.
And let's take one breath together.
Inhale deeply and exhale slowly.
Invite any tension in your body to soften if you can.
And rest here together for a few moments.
We'll start our love experience today by bringing to mind an image of your partner.
Picture them clearly.
Where are they exactly?
Seated or laying down?
How do they look?
What are they wearing?
Now maintaining this clear picture of them,
Silently in your mind,
Offer them these traditional loving-kindness phrases.
May you be happy and picture your partner truly happy.
May you be peaceful and picture your partner truly relaxed and at peace.
May you be free from any pain or worry and picture your partner truly free from any pain or worry.
With curiosity,
Continue picturing your partner clearly and repeating these traditional phrases of loving-kindness to them with sincerity.
May you be happy.
May you be peaceful.
May you be free from any pain or worry.
And if for some reason these phrases feel unnatural to you,
Come up with your own.
The focus here is to find the words or phrases that feel true to you.
Next,
Picture your partner sincerely saying these phrases back to you.
Picture them wishing you to be happy,
To be peaceful,
To be free from any pain or worry or any other wishes that feel right for you.
For the last few moments of this experience,
I invite you to let go of any images and phrases and return to your body and breath.
How does your body and mind feel right now?
What impact,
If any,
Did this practice have on you today?
