This is a meditation for couples.
So go ahead and find a seat on the floor.
You can sit on a yoga mat or directly on the floor,
And you're going to sit back to back.
And once you're back to back,
Take a moment to lean forward and push your tailbones together.
And then come to sit up nice and straight.
And notice if one of you is feeling like they're being leaned on.
See if you can find neutral,
Where you both are feeling supported.
Good.
Now close your eyes.
And tune into your breath.
So you'll breathe in and out through your nose.
Inhale,
Fill the belly,
Ribcage,
Upper chest.
Exhale through the nose,
Upper chest,
Ribcage,
Belly button draws in at the end.
Inhale,
Expand belly,
Ribcage,
Upper chest.
Exhale through the nose,
Upper chest,
Ribcage,
Belly draws in.
Inhale,
Expand belly,
Ribcage,
Upper chest.
Exhale,
Upper chest,
Ribcage,
Belly.
Good job.
Continue with this pattern.
And now bring your awareness to your partner's breathing.
So notice how the breath moves through the backside of their body.
Good job.
Stay focused.
We always invite curiosity.
Just notice,
Notice what it feels like to tune into your partner's breathing.
Perhaps your breathing has synced with one another.
It's okay if not.
Everybody has a different rhythm.
Nice work.
Now we're going to move into some gentle and playful movement.
Allow yourself to get creative with what works for the two of you.
Extend your arms out to a T.
You stay in the seated position.
So the backs of your hands touch in a T.
If you're very different heights,
You might have to just modify a little bit.
And then go ahead and bring one hand down to the ground.
One of you will likely lead that.
So you'll both,
You'll go to the same side,
But it will be opposite for each other.
And then lift the opposite hand up to the sky.
Try to keep your hands as close together as possible,
Touching if that's available to you.
Take a nice deep inhale.
And when you exhale,
Return to center and transition to the other side.
The opposite hand plants and then the opposite fingers reach up to the sky.
Good.
And exhale,
Return to center.
Now inhale,
Sweep the hands up overhead.
And exhale,
One person again will lead here.
One person will bend forward over their legs,
Forehead towards the ground,
Your hands will come down to support.
And the other person will come to lean on the back and open the arms up to a T.
They'll likely go beyond a T.
So you get a nice heart opener.
Take a few breaths here.
Good.
And inhale back to center.
Slowly making your way upright,
Pushing your hands towards your legs.
Good.
And then transition the other direction.
So the partner that was heart opener will now come forward and the person that was forward will now lean back on their partner and open their heart for a few breaths.
Good.
And the person leaning forward,
Walk your hands in towards your legs.
Come upright.
Perfect.
Bring the arms out to a T again to the back of the hands touch.
Inhale,
Lift the hands up to the sky.
And now release the touching of your partner.
Bring your hands to a prayer position and draw them down to your heart.
Take a nice deep inhale.
And a sigh.
Bow your head to your heart.
And then turn around and extend gratitude and a smile to your partner.
Nice work.
