Welcome.
I'm Lisa and I'll be your guide for this meditation practice.
You're invited to find a posture that feels best for you at this moment.
This practice is inspired by John and Julie Gottman's work and John's book,
Why Marriages Succeed or Fail.
In the book he shares that having around five times the amount of positive events compared to negative events in your marriage or relationship enables stability or a sense of equilibrium.
Without getting too specific about the ratio,
This practice is an opportunity to bring to mind and rest with those positive aspects in your relationship through a guided meditation practice and exercise.
Although this practice is written in a way to dedicate partners to be together and share the practice,
You can absolutely still practice alone.
Instead,
You may simply bring your partner to mind.
If you are with your partner,
Turn towards them,
Whether you're sitting or standing.
Let's take three deep breaths in together.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Breathing in.
And breathing out.
Now gently turn your gaze to your partner.
Perhaps you'll have a smile,
A serious gaze,
Or a gentle laugh.
Whatever it is,
It's okay.
Go ahead and take another deep breath in together.
Breathing in.
And let it go.
Gently soften your gaze,
Or you're welcome to close down the eyes if that feels supportive for you.
First,
Bring to mind something that your partner has done for you recently that you've appreciated.
Notice what you feel in your body.
If any sensations arise,
Come back to your breath.
Breathing in.
Breathing out.
Next,
You are invited to think of something that you admire about your partner.
It could be anything.
Something they've done.
Something they currently do.
Something they're working towards.
Breathing in.
And breathing out.
Now bring to mind what is one of your favorite memories that you have with your partner.
Perhaps a trip you took somewhere together,
Or a longer journey you embarked on together,
Like marriage,
Or parenting,
Or anything else.
It could be something as simple as a meal you shared together,
Or a time you laughed really hard together.
Noticing,
Again,
Anything that comes up for your body.
Any sensations present.
Taking a deep breath in through your nose,
And letting it out through your mouth.
Now bringing to mind something that your partner may not know a reason why you love them.
Perhaps it's something small that they do every day,
Or something that they do that's silly that boosts your mood.
Maybe something that they've done for you recently that you've appreciated.
And notice what it would feel like to bring a soft smile across the face if it's not already there.
Just turning the lips gently upwards.
Lastly,
Reflecting on something that has happened recently in your relationship that has made you feel at ease,
Or perhaps a sense of comfort,
Or a sense of joy.
This could be something,
Again,
Very simple,
Or maybe it felt monumental in your relationship.
Whatever it is,
Coming back to your body's sensations,
If anything is arising.
Is there a sense of softening anywhere?
A sense of relaxation or rest,
Or anything else?
Let's take a few deep breaths together again.
Letting go of all of the prompts and your reflections for a moment.
Simply noticing as we breathe what your experience was thinking of your partner and your relationship.
There's no need to change what you're feeling.
Simply bringing a gentle awareness to your experience.
Let's take a deep breath in together and let it go.
Again,
Breathing in and let it out.
As we begin to close this practice,
You're invited to share your experience with your partner.
Sharing your experience is the next practice to bring these learnings beyond this formal meditation practice,
Although this is optional.
If you would like,
Take a moment to turn to your partner and share what the whole experience was like for you.
You might keep in mind some additional questions like,
What was it like reflecting on the positive aspects of your relationship right now?
You might notice what it's like sharing these aspects with your partner out loud.
Where did you notice any sensations or what feelings,
Thoughts,
Or emotions came up for you during the practice or as you share with your partner?
You're welcome to take as much time as you need to reflect with your partner.
It will close this formal recording here.
Simply turning to your partner and thanking your partner in whatever way you feel is supportive.
Welcome home.
Thank you so much for practicing with me.
