Welcome.
Let's begin by getting comfortable in your seat or wherever you are.
Allow your body to rest and to support the chair,
The floor,
The earth beneath you.
And if it feels all right,
Go ahead and close your eyes or soften your gaze.
Take a slow,
Deep breath in and let it go.
With each exhale,
You're inviting your body to soften just a little bit more.
This practice is designed to support you and your relationships.
So just allow yourself to arrive here with your partner in your mind and heart or physically together and with yourself.
And as you settle,
Bring your awareness to your body.
What sensations are you noticing?
Is there a place in your body that feels open or at ease?
Or a place that feels tight or closed?
Simply notice what's here without needing to fix or change anything.
Your body is already giving you information about your experience.
Now,
Imagine that you're sitting at the center of your own small solar system,
Yourself as a steady planet or sun at the core.
And surrounding you are three soft,
Glowing rings of awareness gently orbiting around your center.
And so this innermost ring is your individual experience in this moment.
So take a few breaths here,
Landing fully in your own inner world.
Begin to make that gentle U-turn inward noticing what's happening inside of you right now.
What emotions,
Thoughts,
Or parts of you are present?
What are your feelings about your feelings?
Just notice.
You don't need to do anything just to be with what's here.
Now,
When you're ready,
Let your awareness expand into the second ring,
The space of your relationship.
This is a shared orbit between you and those you're in a relationship with,
Perhaps your partner,
Or your world's overlap.
Notice what's inside of you in response to them,
Their presence,
Their tone,
The history between you.
Are there parts that soften or open?
Parts that guard or brace?
Parts that long to connect or to be seen?
Whatever arises,
Acknowledge it gently.
I see you and I know you're here for a reason.
And then expand once more.
Into the third and outermost ring.
This is the wider orbit that includes your life beyond.
Family,
Work,
Community,
Society,
All that touches your world from the outside.
What stirs inside you as you sense this outer ring?
Maybe there are parts that carry concern,
Responsibility,
Fatigue,
Just noticing how the larger world lives inside of you too.
And then now take a moment to befriend what you have found in these rings.
Maybe offering some kindness towards the parts that have shown themselves.
You can ask gently,
What's important to you right now?
What do you hope for?
What do you fear?
And then if it feels right,
Let these parts know,
You don't have to carry this alone.
I am here with you.
And then you can let me speak for what needs to be spoken for.
Letting your breath deepen.
Once again,
Feeling the support beneath you,
The weight of your body.
If you're practicing together,
The presence nearby,
Some cell three rings together,
Self,
Relationship,
And the world.
Moving in harmony,
Connected and alive.
And when you're ready,
Begin to open your eyes,
Bringing with you a bit more understanding,
A bit more space,
And a bit more compassion for yourself,
For one another,
And for the world that you move through together.
Thank you.
