Exercise

MED ITATE TOGETHER

Meditation has profound effects on our well-being and can open a door to self-knowledge as well as deepen our love for others. Doing it as a couple doubles its benefits. But it doesn’t have to be a complicated process. Advanced meditators may prefer to sit on a cushion in a lotus or half-lotus position and focus on their breathing or on a particular mantra. For beginners, follow these basic steps together:

• Sit in a quiet, comfortable place on a straight-back chair or floor cushion. Relax your muscles, but do not lie down.

• Select a syllable, phrase, or word, such as “one,” “love,” or “om.”

• Close your eyes and follow the rhythm of your breathing, relaxing a little more with each breath. You’ll be surprised at how quickly your breathing will soon synchronize.

• Repeat your chosen word as you breathe in and out. If your mind wanders, don’t quit. Just let your thoughts go, and refocus by repeating your chosen word.

• Continue for ten to twenty minutes—agree on the amount of time beforehand—and stick to it.

• When you’re both finished, sit quietly for a minute or two together. Then open your eyes and enjoy a long, deeply satisfying hug.