When conflict flares, it’s easy to get swept up in protective parts—anger, defensiveness, withdrawal. In those moments, the connection you want most can feel blocked by reactivity.

This 8-minute guided practice helps you:

• Unblend from reactive parts that take over during conflict

• Access the 3 C’s of Self energy—calm, curious, centered

• Create space for compassion toward yourself and your partner

• Soften your nervous system so you can listen and respond differently

If you’ve been learning the SOFTEN technique, this meditation will support you especially with Step 2 (Regulate First) and Step 3 (Focus on What’s Underneath).

💛 Use this meditation when tension feels high and you want a guided way to pause, unhook from reactivity, and soften back into connection.