Welcome to this meditation for couples.
All you need to do is to follow my guide.
But first off,
Sit in a mirrored position.
See at a distance where you could easily reach out and hold each other's hands.
Finding that position where you are aligned,
Mirrored,
Facing one another.
Now that you're in this position,
Just have your hands rest in your lap.
And just allowing yourself to be here now,
Your partner in front of you.
And ask yourself,
What am I noticing right now?
Recognizing any thoughts that come up and allow them to come and go.
Your mind will want you to be occupied with thinking.
Just remembering that right here and now you are here to practice with your partner,
Allowing thoughts to come and go.
With a point of focus,
Resting your awareness upon your partner.
Using your point of focus to zoom in to your partner's face.
This is your visual point to connect to.
And what you're likely to find is that your mind comes in and wants to know which part of your partner's face to focus on.
Just notice those thoughts.
You can focus upon your partner's eyes or your partner's mouth and stay there.
Noticing your out-breath as you remain connected to this experience.
Upon each out-breath,
Just allowing your body to relax.
As you become more and more attuned to this experience,
Just pay attention to the bottom of your breath.
So you've been concentrating on the out-breath,
So just paying attention to the bottom of your breath.
And at the bottom of each out-breath,
Just give a little push.
Just a touch more than usual,
Nothing forced,
Just a gentle push.
Staying gently,
Resting your gaze upon your partner's face.
And as you do this,
Just allow your body and mind to relax.
There's nothing else to do right now,
Apart from just practice this.
If you're comfortable with closing your eyes,
Just gently close your eyes in this moment.
Because right now I'm going to guide you through the process of recalling a memory.
And this is a specific memory that you will have shared with your partner where you felt there was a sweet moment.
Allow your mind to relax.
Gently allow yourself to reflect on a particular moment that you shared where there was a sweetness for the other person.
This could be the subtlest of moments,
The smallest of moments,
Like the way you both make eye contact at the same time.
Or it could be the time when you watched your partner but they didn't even know you were watching.
Use one experience that had a moment of sweetness.
Visualize within this memory the you that was there then.
Recall what you were seeing,
Some of the obvious things around you,
And maybe some of the not so obvious things.
What can you hear?
What do you notice?
Let this experience pour over you.
Stay holding this moment and rest in the sweetness of this moment.
Where is that exact point where that snapshot of sweetness is captured by your mind?
And just staying here for a few moments longer?
Now,
Take attention to the natural flow of your breathing and prepare to gently open your eyes.
Rest your awareness with your breath when you open your eyes,
Holding that soft gaze upon your partner's face and if necessary just zooming in,
Focusing upon the eyes or your partner's mouth and stay there.
Reach now,
There's nothing else to do but just connect.
Stay with this connection as you notice your breathing simultaneously.
Gently connecting,
Noticing your partner's face or if you're zooming in to the eyes or the mouth,
Gently connecting,
Holding that soft gaze.
Gently close you eyes starting from here to there.
You're free to breathe even if a lot of objects are still attached or landlord it beyond your eyes.
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 through the times when you've been frustrated or anxious.
This person has been through times when you've both been happy,
When you've shared happiness together,
When you've shared deep and meaningful connection together,
Just like now.
And so this meditation is going to come to an end soon.
Taking a moment in your mind to silently thank the person in front of you.
