Being in the Moment

Find a quiet place to sit comfortably, facing your partner

1. Take a moment to get into a comfortable and easy position
2. Center your gaze on your partner and begin taking slow, even breaths
3. With a sense of curiosity, begin to notice the details of your partner's face
   • What colors do you see?
   • What shapes do you perceive?
   • What textures can you discover?
4. When you are ready, slowly begin to take in your partner's face as a whole and let the individual details blur together
5. Stay in this moment as long as you both desire

Find a quiet place to sit comfortably, next to your partner

1. Take a moment to get into a comfortable and easy position
2. Close your eyes
3. With a sense of curiosity, begin to notice the sounds you can hear
4. Try to discover how many distinct sounds you can make out, and for each one consider:
   • Is the sound near or far away?
   • Is it loud or faint?
   • Is it constant or intermittent?
5. When you are ready, allow the sounds to blend together to create the unique soundscape of the room
6. Stay in this moment as long as you both desire

Find a quiet place to sit comfortably, facing your partner

1. Take a moment to get into a comfortable and easy position
2. Close your eyes and hold your partner's hands
3. With a sense of curiosity, focus your attention on your hands
• Notice the the places where your skin makes contact with your partner's skin and where it doesn't
• Notice any differences in temperature between your skin, your partner's skin, and the air around you
• Open yourself up to any sensations you feel in your fingers, hands or arms in this moment
4. When you are ready, open your eyes and observe your hands holding your partner's hands
5. Stay in this moment as long as you both desire

For this meditation, find some kind of snack. It doesn't need to be anything specific, although bite-size snacks are ideal. Find a quiet place to sit comfortably, next to your partner

1. Take a moment to get into a comfortable and easy position
2. Place a bite of the snack you've chosen into your mouth but do not chew it
3. Close your eyes
4. With a sense of curiosity:
• Notice your mouth's reaction to the food
• Feel the texture of the food against your tongue
• Very slowly begin to chew the food but do not swallow it right away
• Notice the tastes you pick up as you chew
• Begin to swallow the food a little at a time and notice your body's reaction
• Continue to until you've consumed the entire bite