Hi and welcome to this meditation on conscious loving.
The purpose of this meditation is to help you bring more awareness into your relationship so that you can overcome the challenges that the relationship may bring and grow together towards a more conscious partnership.
You can invite your partner to listen to this meditation with you but it's not a necessity.
Your practice alone is enough to have beneficial effects for both of you.
Choosing to engage in a loving relationship means that I'm placing a bet that the relationship will lead me to more personal growth and development than if I stayed alone.
Or as the saying goes,
Alone we go faster,
Together we go further.
Indeed,
Our primary relationship,
By sometimes putting us face to face with our deepest fears,
Especially those of rejection and abandonment,
Presents us with a precious opportunity to access the most sensitive parts of ourselves and,
Step by step,
To transform our relationship to these fears.
Ann Gabor wrote,
To love a person is to learn the song that is in their heart and to sing it to them when they have forgotten.
In other words,
Rather than blaming our partner for their shortcomings when they appear,
Conscious loving is the choice to enter into an alliance with your loved one,
To reassure them,
To encourage them,
And to engage in mutual support that will allow you both to go further in your ability to love each other.
This is what we'll be focusing on in today's meditation.
Start by finding a comfortable seat,
Making sure you're in a position that allows you to stay both alert and relaxed.
Allow your spine to naturally lengthen without exerting any strain or effort.
Now take a deep inhale through your nose that fills your entire body and slowly exhale.
Again,
A deep inhale and slow exhale,
Allowing any obvious tension to be released.
Close your eyes and close your mouth,
Breathing slowly through your nose.
Apart from the movement of your breath,
You are entirely still.
Now choose an anchor for this meditation,
Perhaps the sensations of the breath at the entrance of your nostrils,
In the rise and fall of your chest,
Or in the movements of your belly.
If at any point during this meditation you're bothered by distracting thoughts,
It's perfectly normal and it's part of the practice.
When you notice these thoughts,
Simply refocus your attention on the sensations of your breath,
That is to say on the present moment.
Observe your breathing as if your consciousness was discovering your body for the very first time.
For the next 30 seconds,
Still as if you had just arrived inside yourself,
Scan your body to notice if you're experiencing any particular sensations today.
Observe your breathing as it naturally slows down.
Feel the softness that enters with every inhale.
Now bring to mind a past memory in which you felt supported by your partner,
A time when you felt that you had stumbled,
That you were overwhelmed with emotions,
And your partner was there for you.
Visualize this difficult situation as if it were happening in front of you right now,
With as much detail as possible.
Here and now,
With every inhale,
Tune in to the feeling of needing support.
And remember what your partner said or did to help you get through it,
Perhaps by helping you find a feeling of safety and trust.
Remember the support you received and try to feel its effects in your body here and now.
Now remember a moment when you supported your partner while they were going through a difficult time,
Perhaps a time when they were feeling particularly upset,
Overwhelmed,
Or worried.
Visualize that situation as if it were happening right now,
With as much detail as possible.
Here and now,
With each inhale,
Notice the feeling that comes from witnessing your partner being overwhelmed,
And remember what you said or did to support them.
Perhaps you were simply present for them and listened to their struggle.
Remember that situation and the reassuring and encouraging effect your support had on your ally.
Finally,
Bring to mind a moment of connection in your relationship,
A time when your partner's presence made a good situation even better.
Perhaps you were sharing a beautiful moment in nature,
Starting a creative project together,
Or visiting a new city.
Visualize this situation as if it were happening here and now.
With each inhale,
Bring to your body the feeling of joy from sharing a beautiful moment with someone you love.
Imagine looking into their eyes and thanking them for being with you through the highs and the lows.
We will now practice five affirmations to help you form a strong alliance with your partner and feel the trust and joy associated with it.
Allow the words in these affirmations to resonate within you while staying focused on the feeling of your breath.
First affirmation.
I have the courage to look at my fears and wounds in my relationship.
Second affirmation.
I commit to supporting my partner.
Third affirmation.
Every day,
I learn to trust myself more.
Fourth affirmation.
Every day,
I learn to trust my partner more.
Fifth affirmation.
Every day,
I enjoy my connection with the person I love.
Before ending this meditation,
Once again observe your current mood and observe how you feel when you're connected to the present moment.
And you can now slowly come back to the space around you by noticing the surrounding sounds,
The weight of your body on your seat or cushion.
And when you're ready,
You can slowly open your eyes.
I hope this meditation was helpful for you.
Feel free to listen to it again as many times as you want.
Have a great day and I'll see you next time for a new meditation.
