Hi and welcome to this daily dose of harmonious relationships.
Relationships are like plants.
The more we're attuned to their needs and take appropriate and consistent care of them,
The more they thrive and grant us with the many rewards of a loving connection.
This is what we'll be practicing in today's meditation.
Start by sitting upright but without it being uncomfortable.
Make sure that the front of your body is open so as to receive the full range of your breath.
Close your eyes to turn your attention inwards and start breathing slowly through your nose.
Become entirely still.
The only thing moving in you is the air coming in and out of your nostrils.
Now notice what's happening in your experience of this moment.
The different sounds around you.
The sensations of your chair or cushion beneath you.
The sensations of your chair or cushion beneath you.
And if you feel a particular mood today,
Notice how that mood manifests within your body.
Turn your attention to the sensations of your breathing and notice how your body is breathing on autopilot without you having to do anything but to observe this rising and falling movement.
Now starting at the top of your head and all the way down to your toes,
Observe the sensations in your body with curiosity.
If you notice stronger sensations,
Slowly sweep your attention once again on this area and notice if they're linked to any particular emotion you're feeling today.
If at any point during this meditation you're distracted by thoughts,
Sounds or sensations,
It's perfectly normal and it's okay.
When you notice these thoughts,
Simply bring your attention back to your breath,
That is to the sensations of the air coming in and out of your nostrils or to the rise and fall of your chest or abdomen.
Follow your breath from the very beginning of the inhale to the very end of your exhale.
And now simply by observing your breath,
Allow it to slow down so that the flow of air moving in and out of your body becomes thinner and thinner as if your breath was following the rhythm of tiny waves on a quiet beach.
When you follow your breath with your full attention,
It's as if you were diving in the depths of your inner ocean.
You can watch the waves of your thoughts and emotions from an area of calm and serenity.
If you get caught into one of these waves,
It's all right.
Simply bring your attention back to your breath.
Now bring to mind a relationship that brings you joy,
Perhaps with a family member,
A friend or a pet.
Imagine that you are witnessing their presence in front of you without them seeing you.
Observe all the details that make them a unique being.
Notice the way they smile,
What they enjoy doing.
Now remember a specific moment you had with them.
That made you feel joy.
Here and now with every inhale,
Bring to your body a feeling of gratitude for what you receive in this relationship.
And bring to mind all that you receive from their presence in your life.
Imagine that the love you feel for them takes the form of a warm and soft light emanating from your chest and that gently envelops them.
Picture yourself giving something to them that you imagine would make them feel loved.
Perhaps words of appreciation,
Thoughtful acts of service or a big hug.
And notice the effect this love they're receiving from you has on their way of being and on their facial expressions.
Now imagine that the love you enjoy in this relationship overflows to your other relationships,
Perhaps one with someone who you sometimes struggle to connect with.
Bring to mind a situation with this person and focus on what you find challenging in your interactions with them.
Turn your attention inwards and notice what feels difficult for you in those moments.
Perhaps you feel unheard,
Frustrated,
Bored or hurt.
Allow yourself to fully experience this feeling and see if it carries a message about what you might need.
Is there something you can offer yourself to make this interaction easier?
Maybe it's expressing your feelings,
Asking for something you need or setting a firmer boundary.
In this moment,
Bring a sense of compassion and care to your body,
Acknowledging the difficult emotions that naturally arise in relationships.
We're now going to focus on seven affirmations to help you nurture loving relationships.
Allow the words contained in these affirmations to resonate within you while remaining focused on the sensation of your breath.
First affirmation.
Listening with my full attention is the best gift I can give.
Second affirmation.
I cannot change anyone,
But I can train to focus on the positive aspects of any relationship.
Third affirmation.
I say no when I need to.
Fourth affirmation.
I honor my need to relate to others authentically.
Fifth affirmation.
My judgments of others are signposts showing me the road to evolution.
Sixth affirmation.
When I notice I am judging others,
Instead I try to understand them.
Seventh affirmation.
I communicate my needs clearly.
Before ending this meditation,
Once again notice your current mood and observe how you feel when you're connected to the present moment.
You can now slowly come back to the space around you by noticing your surroundings,
Starting with the ambient sounds,
The weight of your body on your seat,
And when you're ready you can slowly open your eyes.
I hope today's meditation felt meaningful.
Have a great day and I'll see you soon for another meditation.
