Welcome.
This meditation is to foster connection between you and your partner.
The current culture prioritizes doing over being.
Therefore,
We spend our days doing as much as possible.
This can lead to disconnection from those we cherish most.
I invite both you and your partner to take a comfortable seat facing each other.
Sit cross-legged,
Knees to knees.
You may rest your hands on your knees,
But you can also touch hands.
Close your eyes.
If you both aren't ready to touch hands,
That's okay.
You may rest your hands on your knees,
Palms up to receive.
As you both settle into this space,
Become aware of your body.
Notice if you're holding on to any tension.
And together,
Take a big inhale of breath.
Completely fill the lungs.
Pause for a beat,
And then exhale all breath out with a sigh.
Allow the breath to settle into its own rhythm,
Returning back to normal.
Follow your breath with your mind's eye.
Perhaps you can listen and hear your own breath,
And maybe even your partner's breath pattern.
Invite full,
Refreshing inhales and exhales.
Allow the exhales to begin to be a few beats longer than the inhale,
And continue with this type of breathing.
With continued focus on the breath,
Allow the mind to tune into your other senses.
Notice how it feels to sit on the floor or chair.
Sense the areas of the body that are in contact with the supported surface.
Notice where or if effort is being exerted.
Be continually aware of the closeness of your partner,
And keenly aware of the parts of the body where you are touching each other,
Knees and hands.
Maintain the focus on your physical closeness.
Feel and experience your prana,
Your breath,
Your life force energy within you.
Feel it circulating throughout the entire body,
Renewing every cell,
Energizing the whole body.
Breath continues to flow in and out,
With the exhales just a bit more extended than the inhale.
Now refocus your attention from the energy within yourself,
And focus it on your partner.
Are you able to feel your partner's energy?
Sit with this for a moment.
Open yourself to feeling their energy.
Open yourself to sharing your energy together.
Sense their presence.
Sense and feel their breath flowing in and out.
Sense your hands lightly touching.
Your partner is sitting right in front of you,
Sharing this moment with you.
When you breathe,
They breathe.
When you exhale,
They exhale.
If you are both comfortable with this,
Each of you place one hand over their heart.
You can place your other hand over their hand,
Over your own heart.
With this gentle pressure from their hand over your heart,
Send them feelings of loving-kindness.
Share this sentiment with them.
Be also willing to receive this feeling and energy from your partner.
The energy flows both ways.
Feel their heartbeat.
Know there is always more to know.
There is understanding,
But there can always be more understanding.
There is compassion,
And compassion can grow.
There is love,
But there is no limit to its spaciousness.
We all live separate lives,
But connectedness is divinely human.
Feel your energies mix and flow together.
Experience their love radiating from their heart.
Absorb it and send it back to them.
Feel your partner's in-breath.
Feel your partner's out-breath.
You may even be breathing in the same rhythm.
Invite in the connectedness.
You are grounded together,
Energy flowing from one to the other.
Flutter the eyes open.
Namaste.
