Welcome.
I'm Lisa and I'll be your guide for this meditation practice.
This time will be dedicated to practicing gratitude with your partner.
And although this practice is written in a way to dedicate partners to be together,
You can absolutely still practice alone if you're not able to physically be with your partner.
Instead,
You may simply bring to mind your partner.
If you are with your partner right now,
Turn towards them,
Whether you're sitting or standing,
Finding a comfortable way to land in your body for our time together.
Let's begin by settling in and taking three deep collective breaths.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Take a moment now to gently open your eyes and turn a loving gaze towards your partner's gaze.
Notice what it feels like to look at your partner.
There's no right or wrong way to feel in this moment.
Just first becoming aware of what you're feeling.
Next,
Gently begin to close down your eyes or soften your gaze.
Take a moment to bring to mind something you appreciate about your partner.
It could be something your partner has done for you,
A trait about your partner that you appreciate,
Something your partner did for someone else that you admire,
Or anything else that comes to mind.
Showing genuine appreciation for your partner can improve feelings of love and belongingness.
It can create positive identity as a partnership and couple that includes your past,
Your present,
And your collective vision for your future.
As you think about what it is that you appreciate about your partner,
Notice what it feels like in your body to express appreciation.
What sensations are present?
Where in the body,
If any,
Place do you feel a sensation?
What thoughts are present?
Next,
Bring to mind something else that you appreciate about your partner.
It could be another trait,
Something your partner has done for you or someone else,
Or anything else that comes to mind.
Without judgment,
Noticing again what sensations are present,
If any,
What thoughts come to mind.
And without actually saying anything to your partner in this moment,
Perhaps something comes to mind that you would like to say to your partner.
Noticing what it's like to experience that.
Taking now a deep breath in and let it go.
As we bring this practice to a close,
Take a moment to open your eyes once more and bring your loving gaze to your partner.
Notice without saying anything,
What sensations are present in the body,
What thoughts are present.
Perhaps even without saying anything in this moment,
Feeling into the appreciation that your partner is expressing for you.
Take a moment now to share verbally with your partner one thing that you appreciate about them.
Gently closing down the eyes or softening the gaze one more time.
Now setting an intention to continue this practice informally throughout the rest of your week by acknowledging even just the small moments where you can share or express your appreciation for your partner.
Try by starting a ritual of appreciation by sharing just two things you appreciate about your partner each day,
Perhaps before going to bed.
Lastly,
Opening your eyes,
Lifting your gaze and thanking your partner in whatever way you both would feel is supportive.
Welcome home.
Thank you so much for practicing with me.
