You want to create a relationship dynamic that is like a safe haven for your partner, but you are unsure how to begin.

One way to create safety in your relationship is to cultivate a heart-centered presence. In this two-part seated breath practice, John will help you to connect to the smooth, strong and steady energy of the activated heart, so that you can return to it as needed throughout your day.

If you’d like a way to connect to the energy of the activated heart to create more safety for yourself and those you care about most, start with this 10-minute practice and then integrate what you learn into your life.

Begin with a pranayam breath practice in which you take a big inhale through the mouth stretching the breath down into the lower abdomen, like the bottom of a balloon opening up, and then on the exhale, pushing the air out through your nose, as if you are deflating the balloon quickly. You will do 2 rounds of 18 breath cycles.

After the 18th exhale, you will hold the breath out for as long as you can and allow your mind to become quiet. Then take a deep inhale and hold the breath in for as long as you can. Feel into the still core of your heart.

Take a few normal breaths between rounds to allow your body to find its natural rhythm. Press down through your knees, hips, and feet to ground yourself into the earth. During the second round, keep grounding down into the earth.

After the second round, while maintaining the rootedness in your sacrum and feet, send your arms out wide, like you're giving someone a big hug. Keep your fingers tight. Imagine your heart is as wide as your arms.

Take another deep inhale in through your mouth and hold it as long as you can, squeezing your fists together and pulling hard, like you're pulling a weight. When you reach your heart with your fists, exhale an explosive breath through your mouth and release back to the open position. Do this twice more.

Finish with your hands on your lap. Feel your chest and heart wide. Pay special attention to the energy of the activated heart. Feel how smooth, steady and strong it is. You can use this breath practice throughout your day as needed to help you connect to the energy of the activated heart.

Disclaimer: Although anyone may find this practice to be useful, it is made available with the understanding that we are not engaged in presenting specific medical, psychological, emotional, sexual or spiritual advice. Nor is anything in this practice intended to be a diagnosis, prescription, recommendation or cure for any specific kind of medical, psychological, emotional, sexual or spiritual problem. Each individual has unique needs and this practice cannot take these individual differences into account. Each person should engage in a program of treatment, prevention, cure, or general health only in consultation with a licensed, qualified physician, therapist or other competent professional. Any person suffering from a sexually transmitted disease or any local illness of his or her sexual organs should consult a medical doctor and a qualified instructor of sexual yoga before practicing the sexual methods described in this practice.