Sitting together.
Welcome to this meditation for couples.
All you need to do is to follow my guide and so to prepare it's good to be able to sit in a mirrored position and so you can be at a distance where you could easily reach out and hold each other's hands and then when you're ready in that position facing one another we're ready to get into this.
The commitment you've both made in this moment is quite magic.
Feel free to give yourselves a gentle high five.
Allowing yourself to be here now with your partner in front of you.
What are you noticing as you do this?
As we get into this you can allow yourself to focus upon your partner.
It could be upon your partner's face.
Any point of connection is absolutely fine and ideally there needs to be some comfort with this.
So at times you might want to close your eyes.
Maybe you want to focus on the movement of your partner's breath.
If you feel that you're going up in your head,
Getting distracted,
Caught up in judgments.
All of these things that absolutely happen when we take part in a meditation.
Especially a couple's meditation as you both are sitting together.
So maybe you'd like to hold a soft gaze and the more attuned you become to this experience that you're focusing on you might like to keep anchored paying attention to your out-breath.
Just the gentle out-breath and as you hold this soft gaze allow yourself to rest in this moment.
To relax.
This moment that surrounds you right now all is well.
You are both in a safe space that you've chosen to share with one another.
When you notice that you become distracted,
Caught up in those judgments,
Maybe about the past,
The future.
Quite possibly because this is new for most of you.
This is different to do this together.
When you need to you can come back to that out-breath.
That gentle out-breath.
If you would like to now close your eyes.
If you're comfortable with that you can hold a soft gaze if you prefer.
And so I'm gonna guide you to recall a memory.
And this is a specific memory that you have shared with your partner where you felt there was a meaningful moment.
A tender moment.
A sweet moment.
Allow yourself to fully relax and gently dwell upon what comes up for you as you recall this.
It could be the tiniest of moments.
Like the way one time you both made eye contact and knew what the other one was thinking.
Or it could be something a lot more profound.
It could be the time when you watched your partner doing something and they didn't even know that you were watching and you were just doing this with gentle loving curiosity.
And so just choose one experience.
It doesn't matter which one.
Just where you felt there was a moment of meaningful connection.
Of tenderness.
Of sweetness.
Recall what you were seeing.
Some of the obvious things around you.
And within this memory what could you hear?
Let this experience pour over you so you're fully experiencing the felt sense of what it was like.
Where's that exact point where it's like there was a little snapshot like a camera catches.
Like a snapshot of sweetness.
Of meaningful connection that was captured by your mind.
And now gently let go of this and come back to the natural flow of your breathing.
The out-breath.
Going to the out-breath.
Getting more and more intimate.
More and more familiar with the out-breath.
And if you like what you can do is to open your eyes if they're closed and just hold a soft gaze upon your partner.
Where might that soft gaze be?
It could be the eyes or one eye.
But it could also not necessarily be the face.
It could be the way your partner's breathing.
Whatever you're comfortable with.
Whatever you would like to gently anchor to.
This person in front of you has been with you through your struggles.
This person in front of you has been with you through your sadness.
This person in front of you has been with you the times when you've been grumpy,
Frustrated or anxious.
But this person in front of you has also been with you through happy times.
The times where you've shared moments of meaningful connection.
When you engage just for those few magic seconds.
Just like now.
And so allowing yourself to absorb the presence of the room that you're in.
Your environment.
Expanding your awareness to the magnificence of everything around you and this person in front of you that you are grateful for.
And just for this last one minute you might like to just either whisper it in your mind or to your partner.
I am grateful for you because.
.
.
I am grateful for you because.
.
.
And this little meditation,
Sitting together,
Has come to an end.
