Welcome to today's meditation for your relationship.
Find a comfortable place to sit or lie down facing each other.
You can do this meditation alone but today is geared towards facing your partner.
You can imagine them sitting across from you but if you're doing this together find a comfortable place where the two of you can look easily into one another's eyes and take a deep breath in and exhale.
If you're sitting be close enough for your knees to be touching or one of you can wrap your legs around the other one's waist.
If you're lying down be comfortable on your sides less than an arm's length away and breathe in and exhale.
With soft eyes welcome your partner.
Sharing eye contact with gentle loving eyes.
Let your gaze soften with welcome and appreciation.
As you inhale and exhale imagine that your partner is here and welcoming you with love and appreciation.
Your breath relax your body feel your feet relax feel your legs relax and feel the base of your spine relax into the chair or the floor.
Imagine your hips can relax into the ground rocking them gently forward and back until you find a comfortable place where you feel the center of your hips grounded towards the earth.
And exhale.
Breathing all the way up from the center of your hips and from the ground all the way up through the center of your upper body up through the top of your head.
And exhale as if there was a waterfall out from the top of your head and down around your body.
And let that air flow down into the ground and breathe up again through your pelvis up through the center of your body out the top of your head and exhale down around your whole body down into the ground.
And you can close your eyes now and just feel yourself breathing up through your center between your legs and up through the center of your body as if a rope was pulling the top of your head towards the sky all the way up.
And exhale let it flow out and down around you and down into the ground.
And as you inhale pull up everything from your pelvis your genitals all the way up through your abdomen clenching breathing up pulling the air up through the top of your head and as you exhale release everything all of your muscles down into the ground.
And just do that twice more breathe up pulling up all of your muscles through your perineum up into the sky through the top of your head right in the center through your brain out through the crown of your head through your crown chakra up and down around your body.
And once more up through your perineum through your pelvis through your center through your heart chakra up through your throat through your third eye through your forehead up through your crown and down and around and outside of your body.
And relax knowing you're not alone you're here with this other person that loves you and cares about you.
And sink into that feeling of being with this other person.
And as you breathe in exhale and feel your heart space open imagining a color a green or a gold or a pink or a white expanding your heart space as you exhale.
Breathing in and exhaling expanding that space or that color focusing on something you're grateful for or a feeling of love or a moment of gratitude.
And as you inhale and exhale you can feel your heart open slightly more with every breath.
Remember a time when you felt grateful when you felt appreciative and breathe that in to your heart space.
And see if you can exhale that color or that light from your heart and send it out to your partner.
As you exhale push that light out to this other person sitting across from you or lying next to you.
Imagine that light goes out towards their heart as you exhale.
Hold that appreciation or that thought of love.
And then send it out and wrap it around your partner.
Surround them like a waterfall with that color or that thought.
As you breathe in feel them send love to you and as you exhale feel your energy going around them and their body and into their heart.
And slowly open your eyes to gaze into your partner's eyes.
Just staring softly into their left eye.
The left eye gaze is the receptive eye.
And we're going to just gaze into the left eye.
It's so much easier than trying to look into both your partner's eyes.
And if you need to you can point at your left eye to make it easier for your partner.
We're just going to do some left eye gazing and take some deep breaths now.
Gazing softly at your partner into their left eye and breathe in.
And exhale and see if you can breathe in at the same time as your partner without talking or giving a signal.
A soft gaze and an inhale sharing your inhale at the same time.
Both of you breathing in and exhaling.
Finding that rhythm just naturally like we do in our sleep.
When we sleep with the same person every night our bodies naturally find a breath.
Breathing in and exhaling.
It's okay to laugh or giggle.
It's okay to find that space in any way that feels right to you.
Breathing in and gazing.
And notice as you breathe and your partner's face is in front of you it may seem to change.
You may see who your partner really is behind the expression.
You may remember who they really are.
See the love and the care that they bring to this moment.
See the truth of who they are behind the mask,
Behind the stress.
Just appreciate who they really are behind that face.
As they breathe in and exhale.
And see if you can breathe in now as they exhale.
And as they exhale you inhale.
Imagine a circle of breath.
Breathing in and exhaling.
The two of you remembering the truth of who you are together.
Finding that rhythm.
Breathing in and exhaling like a circle of breath.
Like a circle of energy.
One of you giving and the other receiving.
And if it's comfortable for you place your right hand on your partner's heart.
And place your left hand upon their hand over your heart.
Now you have a connected circle.
So that your right hand is connected to their heart.
And you can feel their hand on your heart.
And you can close your eyes and relax.
And let your breath return to a relaxed place.
And send that feeling of love and relaxation and appreciation down from your heart out through your hand into your partner's heart.
And feel that love and appreciation up through your heart from your partner's arm through their hand.
And now make it bigger.
Make it a bigger feeling of appreciation of gratitude,
Kindness.
Send that energy out and down and around and into their heart.
And breathe in the feeling of gratitude and love and kindness into your own heart.
And experience that feeling.
Notice what it feels like in your own hand.
The tingling,
The heat,
The pressure.
Notice what it feels like in your own heart.
The heat,
The tingling and expansion.
Taking a deep breath.
Whenever you're ready,
Put your hands down wherever they're comfortable.
Relax.
Breathe in.
Notice the energy around you and around your partner.
Let it flow through you and down into the ground and around you.
Let it feed you and feed your partner.
Send gratitude for this moment and for their presence.
And bow your head slightly to honor them for being here and to honor yourself for showing up in this moment and in their life.
Come all the way back to your body,
To the base of your spine.
Put your hands together in front of your heart.
Feel your palms against each other.
In gratitude for the space between you.
And thank you for this meditation and for this moment.
