Dr. Kristin Neff, Dr. Tara Brach and Jack Kornfield have developed a number of resources to help you explore the idea of self-compassion / lovingkindness, and their websites include exercises and downloadable MP3s with guided practices.
Guided Mindfulness Practices
The UCLA Mindful Awareness Research Center offers a number of downloadable MP3s that can help you redirect your attention and calm your mind.
The Four Horsemen: Criticism, Contempt, Defensiveness, and Stonewalling: https://www.gottman.com/blog/the-four-horsemen-recognizing-criticism-contempt-defensiveness-and-stonewalling/
Taming the Cycle: Finding and changing the patterns that keep you stuck in your relationship: https://www.youtube.com/watch?v=Qt4VhRHsjm8&t=1s
Making marriage work: https://www.youtube.com/watch?v=AKTyPgwfPgg
Turn to your partner: https://www.youtube.com/watch?v=ib7Ain2aVR0
Blueprint of Gottman’s style: https://www.youtube.com/watch?v=o1v6j_4_NtQ
Polyvagal Theory: https://www.rhythmofregulation.com/resources/Beginner’s%20Guide.pdf
The Change Triangle: https://www.hilaryjacobshendel.com/what-is-the-change-triangle-c18dd
Understanding the Window of Tolerance and How it Affects You: https://www.mindmypeelings.com/blog/window-of-tolerance