Loving-Kindness Meditation for Returning to Yourself in a Relationship Shift
You get to decide.
This is your life.
This is your healing journey.
Endearing acceptance and awe of the process as you return to vulnerability and living with your heart wide open. Love is both beautiful and wildly scary. Keep leaning in.
(5–8 minutes)
Take a slow inhale…
and an even slower exhale.
Let your shoulders soften.
Let your jaw loosen.
Allow and receive the totality of your emotional experience.
You are safe here.
Bring their face to mind—without the narrative you know.
See them as—a human, a human with their own wounds, a body trying to stay regulated, someone doing the best they can, someone who cares, someone learning.
1. Begin with Yourself
Bring one hand to your heart and one to your belly.
Feel your own warmth.
Silently offer yourself these words:
May I be held in compassion.
May I be gentle with myself.
May I feel safe in my own body.
May I return to what is steady and true within me.
May I trust my instincts with kindness.
May I soften into my own clarity.
Let your breath deepen.
Let yourself settle.
2. Acknowledge the Hurt Without Blame
Bring to mind the part of you that feels disappointed, confused, or angry.
see yourself clearly — not as wrong, not as dramatic — but as a human who wanted connection and met inconsistency or an unexpected outcome instead.
Offer yourself these words:
May I allow my feelings to move without shame.
May I honor my hurt without turning it inward.
May I release self-blame with tenderness.
May I find peace in telling the truth.
Let whatever arises come and go like passing weather.
Say hi to them.
Observe.
3. Offer Loving-Kindness to the Other Person
(Without excusing anything)**
Bring to mind the person who triggered this pain.
Not their actions — just their humanity.
Remember, they are a human working to regulate, too.
Let your breath stay soft as you say:
May you find clarity in your heart.
May you be free from fear.
May you learn to meet life with honesty.
May you be at ease in your own being.
May you grow in the ways you need to grow.
May you feel safe to feel.
May your heart open at a pace your body can handle.
May you know you know you don’t have to be perfect to be loved.
May you release the fear of getting it wrong.
May clarity come easily to you.
May your silence be a bridge, not a wall.
You are not condoning the behavior.
You are simply releasing the contract of suffering.
You are choosing to shift your internal state to seeing the humanity in them.
4. Release
Imagine the other person radiantly happy and free
Say softly:
May we both be free to follow what is true.
May I let you go with compassion.
May I return fully to myself.
May we both be whole.
May this connection teach us both what we could not learn alone.
May we meet each other with honesty and calm.
May this bond grow from groundedness, not fear.
Feel how spacious your body becomes
when you place your energy back where it belongs.
5. Return Loving-Kindness to Yourself
Bring the focus back to your own heart.
Really feel it — the steadiness, the warmth, the resilience.
Offer the final phrases inward:
May I be kind to myself in all things.
May I choose relationships that nourish me.
May I keep my heart open without abandoning myself.
May I walk forward in clarity, ease, and love.
May I remember that I am worthy of consistency, truth, and care.
6. Close the Practice
Breathe once into your belly.
Once into your heart.
Let the final exhale carry away everything you no longer need.
Believe in the best and highest good for all.
When you’re ready, open your eyes gently,
and step into your life with a little more softness
and a lot more self-trust.
Love is.
Love will be.
Love can be.
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