Begin by finding a comfortable seat or lying down,
And taking a moment to feel the weight of your body.
Letting yourself arrive just as you are,
Being aware of your body naturally breathing,
And simply noticing that you're here.
This practice is for enhancing your relationship,
Even when things feel hard.
It can be especially helpful when you're in conflict with someone you care about,
Or maybe there's a growing distance,
A sense of misunderstanding,
Hurt,
Or just a lack of warmth.
And sometimes what we really need is not to fix anything,
But to remember the goodness that's already there.
And so for now,
I'd like you to bring to mind someone in your life.
Maybe it's your partner,
A close friend,
Or even a family member.
Someone you care about,
But where something feels a little off right now.
Not someone who's abusive or unsafe,
Just someone that you really care about.
And now see if you can gently bring them to mind.
Seeing their face,
And just being aware of what you notice as you do.
And now,
Asking yourself,
What's one way I know this person has valued me?
What's one way I know this person has valued me?
And just letting that question sit.
There's no rush to find something big.
It could be a word they've said,
Maybe a look they've given,
Something they've done for you.
Or it could be just the way they've shown up over time.
And if nothing comes up at first,
No,
That's natural.
There's no need to force anything.
Just gently saying,
I'm open to remembering.
And allowing ways they've valued you to arise in their own time.
And when something does come to mind,
Taking a moment to really feel it.
Let yourself step into that memory.
Remembering where you were,
What words were said,
The gesture,
The energy that was there.
What did it feel like to be valued by them in that moment?
And allowing it to come alive in your body right now.
Maybe noticing a feeling in your chest,
Or the cadence of your breath.
Maybe a softening behind the eyes,
Or a smile.
Letting yourself receive it fully.
And gently asking yourself,
What happens when I allow this memory to touch my heart?
What happens when I allow this memory to just settle into my heart?
Do you notice a shift in how you feel?
Maybe there's a little warmth,
A smile inside.
Maybe it feels like there's a little more space.
Or even just a softening of any tension that was there.
Whatever feeling is here,
Arises within a space of being welcome.
There's nothing to analyze or figure out.
Just allowing what's here to be as it is.
And just letting be.
Now,
If it feels supportive,
You might silently offer this phrase.
In this moment,
I remember.
I really matter to them.
Even when things are hard,
This is also true.
In this moment,
I remember.
I really matter to them.
Even when things are hard,
This is also true.
And finally,
Taking a moment to look forward.
Imagine carrying this memory into your next moment with them.
Whether it's a conversation,
A text,
Or just a shared silence.
How might you show up differently?
Not because you have to be any particular way,
But because you're rooted in something real.
And the truth that,
Even through difficulty,
We're still valued.
And love doesn't go away.
If you want to take this practice one step deeper,
You're welcome to either journal your memory about this,
Or maybe even share it with the person when the moment feels right.
Sometimes that's all it takes to begin mending something that feels fractured,
Or turning disconnection into connection.
You could say,
I was just remembering this time.
Where you showed me I really mattered to you.
Thank you.
And now,
Taking a final deep breath.
Exhale,
Releasing.
And in a moment,
You'll hear a bell signaling the end of this practice.
Until then,
You can take this final space,
Maybe placing a hand on your heart or your abdomen as a gesture of gratitude.
Gratitude for yourself,
For taking this time out,
Of all your daily busyness for your own health and well-being,
And also gratitude for your relationship.
Feel free to come back to this practice again and again.
Thank you.
