Picture Yourself on a Beach...
- Kim Brown
- 5 hours ago
- 5 min read
Should you meditate with your dog?
Ohmmmmmmmm...
I don't know about you, but there are times when I am absolutely gobsmacked by how easy it is for my dogs to sleep wherever they are. Balanced on the back of the couch? Twisted into a pretzel-like shape on the armchair? Soaking up the rays from the sunshine as it peeks through the kitchen window? Doesn't matter. They're zonked out. My life might be spiraling out of control, but for them it's just perfect calm.
Masters of mindfulness
Dogs are beautiful creatures. They don't spend a single moment worrying about what happened yesterday or what might happen tomorrow. They're masters of living in the moment, and we could learn a thing or two from them. It's actually why they make great meditation partners. I'm not talking about training them to sit in a lotus position and bark a mantra — although, how freaking cool would that be??? I'm talking about tapping into their innate sense of peace and calm. Syncing your breathing with their slow, rhythmic ins and outs, and sharing a moment or two of absolute peace. Studies show that being around dogs can lower stress hormones, boost feel-good chemicals like oxytocin, and even lower blood pressure. Including them in a regular meditation practice could actually be an effective way to improve your health and wellbeing while building a better bond with them.
Benefits of meditating with your dog
We have goat yoga, so why not dog meditation? While it might just sound like a cute idea, it's actually got some science-backed benefits.
Here's why it could be worth trying: Reduces stress and anxiety: You've probably noticed how your dog is like a little four-legged emotional sponge. If you're stressed or sad, they pick up on it and provide whatever level of comfort you need. If you're calm and relaxed, they pick up on that, too. Meditation helps to regulate your nervous system which, in turn, sends the signal to your dog that everything is cool. And, as a bonus, while you're spending that quality time with your pup, your focus on deep breathing is going to help to naturally lower cortisol, the stress hormone that wreaks havoc on our bodies.
Builds better bonds: You don't need to buy your dog's love with fancy toys and treats. They really just want to hang out with you. If you spend a few moments sitting quietly with them, just breathing together, you're creating an atmosphere that makes them feel even more connected to you.
Improves focus and patience: If your dog is always on high alert, barking at every human that walks by or bird that's flying in the sky (cough, cough, cough, Pike, cough, cough, cough), mindfulness exercises might help them figure out that they don't always have to run around like they've just pounded a Red Bull. And if you happen to be the one with thoughts bouncing around, meditating with your dog offers a way to slow down and train your own brain to relax and focus.
Leads to better sleep: We've already talked about how dogs are masters of sleep. But science shows that calming your nervous system before bed can improve the quality of your sleep. A few mindful moments with your dog before you retire to the bedroom — whether it's some ear scratching, deep breathing, or just lying next to each other on the couch or floor — can set the stage for a more restful night for both of you.
Creates a shared ritual: If you've ever trained a puppy, you know that routines are key. Dogs thrive on them. It's why Pike knows exactly when the alarm is going to go off before it makes a sound, or why Gus knows when it's time for his bowl to get filled. Creating a meditation practice that you participate in every day helps condition them to expect calm. It might even get to the point where your dog anticipates your daily time together, making the practice even more special. Supports emotional regulation: Anxious dogs can gain a sense of security from a joint meditation session. Since they frequently take their emotional cues from us, if they see us intentionally regulating our breathing and energy, they pick up on it. That's not to say that a few deep breaths are going to cure any Nervous Nellies, but it can help create a calm, safe space for them to relax. And it works both ways, too! If you sit with your dog and focus on their breathing and presence, it can ground you and help to regulate your own emotions. Reminds you to be present: Despite what you may have heard, dogs don't hold grudges. They don't dwell on the past and they don't spend any time worrying about the future. They live in the moment. Meditating with your dog serves as a gentle reminder for you to do the same.
How to meditate with your dog
Start with a few deep breaths. Find a comfortable spot on the floor or couch, or even lay down on the bed. Take a slow, deep inhale through your nose, hold for a second, and then exhale through your mouth. Repeat a few times. If your dog joins in and starts to settle, great. If not, keep breathing. It's okay if they don't get it and don't participate right away. But if you stick with it, it'll eventually click in their brains that chillaxing is what this time is all about.
Practice mindful petting. Once you've got the breathing down, start slowly and intentionally petting your dog. Focus on the texture of their fur, the warmth of their body, the beating of their heart. Every time your mind starts to wander, redirect it back to your touch.
Sync your breathing. Place your hand on your dog's side or chest and focus on their breathing. Inhale when they do, and exhale along with them.
Take a mindful walk. If sitting in silence doesn't sound like your jam, try taking a focused walk. Don't check your phone or mentally run through your to-do list — just focus on the experience. Feel the ground beneath your feet. Listen to the sounds of nature. Notice what makes your dog's tail wag. Pay attention to their sniffing patterns. Let yourself be fully present in their experience.
Embrace the imperfection. You aren't going to have a perfect experience right out of the gate. Your dog has never done this before and doesn't understand what's happening. He or she might wiggle, roll over, leave, or focus on trying to lick your face. And that's okay. Any short moment of shared connection is a step towards mindfulness and a win to celebrate.
Deep breath in
Mindfulness doesn’t have to be complicated, silent, or perfectly structured. Sometimes it’s simply sitting on the couch with a warm, breathing companion who reminds you that this moment — right here, right now — is enough. When we slow down and meet our dogs in their calm, present world, we not only ease our own stress, we strengthen a bond built on trust, connection, and shared peace.
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