Many couples experience phases of distance that make it difficult to remain intimate and connected. A simple tantra practice can be a valuable tool for bridging that space and strengthening your bond. It offers a gentle, intentional way to enhance intimacy, communication, and love through mindfulness.
Join Liza Colpa, a renowned meditation guide on Insight Timer, as she leads you through a 10-minute tantra meditation. This beautiful practice can help you reconnect with your partner and rekindle the love between you.
Inspiration behind tantra meditation for couples
Liza Colpa’s journey into tantra is one of deep personal exploration. She shares:
“When people hear the word tantra, they often think, ‘Isn’t that the sexual thing?’ But tantra, especially the way it was taught to me, is the foundation of modern meditation and yoga practices. The word itself means ‘to weave together,’ reflecting the idea that there is no separation between mind, body, and spirit.”
Tantra became an important tool in her relationship during the global pandemic when many couples, including Liza and her husband, faced isolation and emotional turbulence. She recalls:
“There were days when we felt the weight of the world, and sometimes, just sitting together and practicing tantra helped us reconnect. It wasn’t about solving the external problems but about recognizing the bond we shared in the present moment.”
Liza’s transformative experience with tantra led her to create this meditation so that other couples can harness its powerful effects.
A 10-minute tantra meditation to enhance intimacy
This 10-minute guided tantra meditation is designed to help couples connect deeply, both emotionally and physically. By creating a shared space of presence and mindful breathing, you and your partner can tap into a well of affection, trust, and love. This practice can be done as part of your daily routine, before a special moment of intimacy, or even after a disagreement to reconnect.
Explore more guided practices for couples using Insight Timer’s largest library of free meditations.
Tantra guided meditation script
Step 1: Prepare the space
Before beginning, ensure that you are in a quiet, neutral space without distractions. It’s important to feel safe and comfortable in your environment before beginning this practice.
Step 2: Ground yourself individually
Both of you should find a comfortable seated position, facing each other. Close your eyes and take a few deep breaths together. Inhale deeply and then sigh out, releasing tension with each exhale. Do this three times, and with each breath, allow your worries and distractions to melt away.
As Liza explains, tantra encourages you to fully engage with your emotions.
“If you feel angry or tense, it’s okay to embrace those feelings during meditation. Instead of bypassing them, allow them to be part of the experience and gently release them.”
Step 3: Open your eyes and begin eye-gazing
When you’re ready, gently open your eyes and gaze into each other’s eyes. This may feel awkward at first—there may be giggles or self-consciousness, but don’t judge it. Simply allow yourselves to connect through the eyes as though seeing your partner for the first time. Continue to breathe naturally, blinking as needed, and just observe.
Liza highlights the power of eye-gazing:
“Staring into someone’s eyes can be intimidating, but it’s also a deeply intimate practice. Eye gazing reveals so much about another person and yourself. It fosters a connection so deep that it transcends words.”
Step 4: Synchronize your breath
When you feel comfortable, gently place your hands on each other’s chests. Take a moment to tune into your partner’s breathing. Is it shallow or deep? Try to match each other’s breathing, inhaling and exhaling together. This will create a sense of unity and calm between you. Liza explains:
“Synchronized breathing allows you to connect on both a physical and emotional level. It’s like a dance where your breaths guide the rhythm of your connection.”
Step 5: Repeat affirmations together
While continuing to eye gaze and breathe together, repeat the following affirmations at the same time:
- “I love you.”
- “I am sorry.”
- “Thank you.”
- “I am grateful for you.”
- “You are a gift in my life.”
- “You are loved.”
- “I accept you as you are.”
- “You are perfect to me.”
- “You are safe with me.”
- “You are more than enough.”
- “I am so attracted to you.”
- “I am in love with you.”
Verbal affirmations are particularly powerful in building trust and connection. Liza emphasizes:
“Words and sounds have incredible power. In relationships, our words can build trust, heal wounds, and create space for vulnerability.”
For couples, this practice offers a profound way to reaffirm love and commitment through simple yet meaningful phrases.
Step 6: Share a physical gesture of connection
When you’re ready, gently break the gaze and embrace your partner in whatever way feels natural—a hug, a kiss, or simply holding hands. This physical connection helps to seal the moment and strengthen the bond between you.
Step 7: Pause and reflect
Take a moment to pause the meditation. Share with your partner what you love most about them and what you love most about being in the relationship. This allows for open communication and further deepens your emotional connection.
Step 8: Set an intention
To conclude the meditation, take time to set a personal intention for your relationship. It could be to listen more attentively, create more moments of intimacy, or be less critical. Lock eyes with your partner, silently acknowledging this intention, and then seal the meditation with a promise—a kiss or a simple affirmation of love.
This guided meditation script was adapted from Liza Colpa’s Tantra Meditation for Couples.
Tips for beginners from Liza Colpa
For those who find it challenging to be vulnerable during this practice, Liza advises:
“Identify your challenge line. Is it eye-gazing or sharing your honest feelings? Start with what feels doable and work up from there. Vulnerability is a process, and it takes time to fully open up, even with a trusted partner.”
She also emphasizes that trust is a two-way street. “If your partner respects your boundaries and is willing to meet you where you are, that’s a sign of a healthy relationship. Build the practice together, one step at a time.”
Take a moment to reflect
After completing the meditation, take a few moments to reflect. You might consider journaling your thoughts to capture your emotions and any insights you gained. Here are a few questions to help guide your reflection:
- How did the meditation help you feel more connected to your partner?
- Which affirmations resonated with you the most, and why?
- Were there any moments during the eye-gazing where you felt a deeper sense of understanding or love?
- How do you think this meditation practice could benefit your relationship long-term?
Reflection and open communication are key to growing together as a couple. Regularly revisiting this meditation can help you build a lasting bond that’s rooted in mindfulness, love, and mutual respect.
Why Liza Colpa loves meditating with Insight Timer
Liza Colpa’s passion for sharing tantra and meditation on Insight Timer is deeply rooted in the platform’s inclusivity. She shares:
“I love Insight Timer because it provides a space where everyone—no matter their background or level of experience—can find a practice that resonates with them. It’s a platform that truly empowers individuals to explore mindfulness and deepen their connection with themselves and their loved ones.”
Explore more couple practices with Insight Timer’s free meditation app
If you’re interested in further exploring couple meditations, Insight Timer offers a range of resources, including guided meditations, meditation music, and relationship-building courses. Gain even more support by joining one of our 25,000+ groups where you can connect with like-minded individuals and couples seeking deep connection.
