3-Minute Meditation For You And Your Dog

Meditation are a great way to calm your mind and relax your body, and who better to do your meditation with than your dog! This can be a really great and simple way to reduce stress and ground yourself. it is widely recognised that stroking or cuddling pets releases endorphins so this meditation is almost guaranteed to make both you and your dog calm and happy in mere minutes!

This meditation will work best when your dog is calm and quiet and is sat next to you or on top of you (depending on the size of your dog). Some people also find that meditation works best with eyes closed.

*find a comfortable sitting position. if possible place a hand on your dog to help build a connection during the meditation.*

Meditation

Start by taking a deep breath and exhaling slowly, feel your ribs move up and out as you inhale and down and in as you exhale. Focus just on the physical feeling.

Now, draw your attention to your dog. Feel their body move under your hand as they breathe in and out. Focus on this feeling and allow yourself to feel connected to them.

Next, take another deep breath and begin to feel the weight of your body as you exhale. Let your muscles relax and let go of any tension you notice.

Then, draw your attention back to your dog. If they are resting on you, feel the weight of their body on yours. Focus on the feeling of them being close to you, how their weight shifts as they breathe. If they are sat next to you, run your hand over them, gently stroking them. Focus on the feeling of their fur under your hand, the curves of their body and the feeling of their body shifting as they breathe in and out, and maybe even as they respond to your touch.

Finally, take another deep breath in, hold for a moment, and then exhale. As you finish your meditation take a moment to feel connected with your dog, picture your love for them flowing from your body into theirs and their love flowing back.

Meditations like this are a good way to distract the mind for long enough to calm your thoughts and allow you to regain control of how you are feeling. By shifting your focus onto the physical feeling of your body and your dog beside you, you are reducing the amount of sensory noise that you are actively focusing on. Meditations like this are quick and easy and can be done anytime, anywhere!