Hi and welcome.
I'm Nicola Foster.
I'm a Relationship,
Intimacy and Sexuality Therapist and I want to welcome you to this meditation which is all about preparing your heart in readiness to reconnect with someone you care about,
Whether that's a partner,
A friend,
Someone in your family.
Ruptures in relationships are natural and normal and a healthy and happy relationship isn't one where there's no rupture,
It's one where we learn to repair quicker.
And so in this meditation I'm offering an opportunity to connect to what matters to you,
To your heart,
To your values,
To the person you want to be in your relationship so that you can live fully from the loving heart and soul that you are.
So finding a place where you feel comfortable and relaxed,
Maybe you're lying down,
Or seated and connecting to the ground and the support beneath you.
Your feet are touching the floor or your back or your palm is connecting with the chair or the bed.
You are supported,
Held,
Connected and connecting with your breath,
Bringing breath into the belly.
No need to change your breath or make it any particular way,
Just noticing where your breath rises and falls.
And together we're going to connect our breath to our heart.
So feeling the connection between your breath and your heart space.
Maybe you want to put a hand there in the centre of your chest,
Acknowledging this boundless heart that has the capacity to hold so much.
And breath by breath,
Opening your heart opening your heart to the resourcing of the light,
All that's around,
Nature,
Spirit.
Breath by breath,
Becoming more in touch with your heart space,
Resourcing your heart.
With each inhale,
Your heart a little bigger,
A little bit more capacious.
And then together we're going to bring into our mind's eye the tension that may have happened that meant that you chose this meditation today.
Bring into awareness where that may be contracting in your body.
Are there knots of tension in your belly or your back or in your heart?
And breathing loving compassion,
Self-compassion into any knot of tension.
Visualising these knots,
Loosening,
Releasing,
Softening.
Breath by breath,
Moment by moment,
A little bit looser.
Looser.
We all show up,
Sometimes not our best selves again.
We all make mistakes,
Sometimes we don't show up as our best self and we're perfect and lovable anyway.
So with each breath,
Being a little kinder and more generous with yourself.
And now when you're ready and only if you want to,
Bring into your mind's eye this other person,
Friend,
Partner,
Relation,
Relation with whom you wish to reconnect.
And picturing them in your mind's eye and holding memories of how you have received love from them in the past.
You might draw on little memories of joys that you've shared.
Treasured moments,
Ways in which they have cared for you and you have cared for them.
Times of joy.
And now bring in yourself to this image so that you're seeing yourself and the other one together.
Maybe they're facing each other.
You're looking on as a witness to these two beloved beings.
Both doing their best and you're noticing what you notice and you're holding them in love and in light.
With compassion for their weakness and frailty.
How our wounds sometimes match up with each other.
How we know which buttons to press and how to hurt each other.
And how we know how to love each other and how to care for each other.
And how we know how to love each other and how to care for each other.
And how we know how to love each other and how to care for each other.
And how we know how to love each other and how to care for each other.
And how we know how to love each other and how to care for each other.
And how we know how to love each other and how to care for each other.
And how we know how to love this one because they matter in our lives.
And you may like to repeat internally an affirmation.
May I have compassion.
May they have compassion.
May we share compassion.
May I be open to greater understanding.
May they be open to greater understanding.
May we both be open to greater understanding.
May I be happy.
May they be happy.
May we both be happy.
And tuning back into your heart,
Feeling the energetic connection and support of your own heart flowing energetically through your whole body.
This energy filling your chest,
Your throat,
Up into a smile.
Into your eyes.
And calling to all the resources that you know you have inside you and beyond you to support you when the time comes to work through this rupture.
To find your way back into love and compassion.
To work through this rupture.
To find your way back into love and connection again.
Your heart is there to support you and your heart is connected to the matrix of hearts.
And just taking a few more breaths here.
Breathing in the belly.
Breathing in your solar plexus.
Your heart.
And in a moment,
Finding your way back to connect with the room you're in.
You may be wanting to wiggle a finger or a toe.
Maybe your body wants to have a wriggle or a movement.
Your eyes may be ready to open or remain closed for a moment.
Finding your way to return to your day.
Return to your day.
Taking this sense of love and compassion out into the world where you can make such a difference.
And I want to thank you for taking time to listen to this meditation today.
And to remind you that you can access this date when you come to sit with the other.
You can carry this into your day.
Wishing you healing and connection.
Thank you.
