5 mindfulness practices to do with your dog

What is mindfulness?

Mindfulness is the practice of bringing our awareness to the present moment, our thoughts, and feelings free of judgment and interpretation.

Why is mindfulness a great practice?

Through mindfulness practice we are able to cope with our emotions and thoughts more positively, understand ourselves better, feel calmer, and increase our concentration and attention.

Research has found mindfulness practice to improve our physical and mental health.

Notably it has been found to help relieve stress, lower blood pressure, reduce chronic pain and improve sleep patterns.  In terms of mental health, research has found mindfulness to reduce rumination, stress, symptoms of anxiety and depression, and emotional reactivity. There is even research finding that people who practice mindfulness have more satisfaction in their relationships. Overall, mindfulness is fantastic for our wellbeing. It helps us live in the moment, worry less about the future and take life in stride. And the great news is there are so many different ways we can incorporate it into our lives.

How can our dogs help us practice mindfulness?

For starters, dogs are innately mindful creatures. Have you ever taken the time to observe your dog’s behavior? They are always living in the moment and experiencing life in its full dimensions. For example, when they greet you with such pure happiness at the door, or when they are snacking on their favorite treats, or sniffing around the plants on a walk. They are always in tune with their emotions and surroundings and we can learn from them!

 Mindfulness exercises to practice with your dog

 Here are some mindfulness exercises we like to practice with Duchess. Hope you enjoy them too.

1.     Mindful Cuddling

 Step 1: Find a comfortable space on your couch or bed with your pup. Bring some treats for your pup if desired. Take 3 deep breaths. Notice what is going on in your surroundings with all 5 senses. Maybe you hear the birds outside of your window and the buzzing of the lights. Maybe you smell the sheets you slept in. Maybe you see the mess on your floor or your neatly organized desk. Whatever thoughts and feelings are triggered by your surroundings, observe them, don’t judge them. Imagine them floating away on clouds above you.

Step 2:  Turn to your dog and start petting him. Notice the texture of his fur, the color, and the smell. Maybe he got a bath recently and smells delicious or he hasn’t been to the groomers in a while and stinks a bit. Listen to the sounds he makes as his breathing slows down. Feel his breath expand and deflate throughout his body. Maybe he snorts when he breathes, maybe he breathes softly. Repeat this until you feel yourself soften and relax. Your dog may trigger feelings and thoughts, observe them, don’t judge them and let them go. 

Step 3: End this practice by thanking your dog for something they provide with on a daily basis. Thank yourself for showing up to this practice. Give them a big kiss and cuddle.

2.     Mindful Walkies

Step 1: Start walking your dog. Take 3 deep breaths in through your nose out through your mouth. Take in your surroundings. What do you hear, smell, taste, see, and feel? Maybe you are in the middle of the city and there are construction sounds and people talking at cafes. Maybe you are on a nature hike and you hear birds and trees rustling. In a city, you may see bright lights and smell different foods cooking at restaurants. In nature, maybe you smell pine and see varying greens of the flora and fauna. Whatever thoughts and feelings are triggered by your surroundings, observe them, don’t judge them. Then, imagine them being placed in the center of a balloon and float away.

Step 2: As you focus back on your dog and your walk, you may want to count your steps as you heel toe each foot to the ground. You and your dog are together walking in tandem. Try to sync your movements as if you are one.

Step 3: At the end of your walking mindfulness practice, thank your dog for something they provide you with on a daily basis. Thank yourself for showing up to this practice. Give them a big kiss and cuddle.

3.     Mindful Playing

Step 1: Find a space to play with your dog in a dog park, backyard, or in the house. For this exercise, use her favorite playtime activity. For example, if she has a favorite toy or likes to roughhouse, or play fetch with a stick. Take 3 deep breaths and pet your dog. Connect with her and focus on her. Make eye contact, feel her fur, give her kisses.

Step 2: While you are playing their favorite game, notice your surroundings like in previous exercises. Observe your dog’s behavior, her mood, and her body as she plays. Try to be in the moment with her. If thoughts or future worries or feelings arise, notice them, observe them, and don’t judge them. Imagine them like they were part of a movie reel. The picture keeps moving by.

Step 3: At the end of your mindful play exercise, thank your dog for something they provide you with on a daily basis. Thank yourself for showing up to this practice. Give them a big kiss and cuddle.

4.     60 Second Mindfulness Practice

Step 1: Take a deep breath in through your nose and out through your mouth. You can do this is as many times as you want until you feel your nervous system calm.

Step 2: Connect with your dog by petting him, engage in eye contact, smell his head and fur, giving him kisses. Be with him in this moment.

Step 3: Thank your dog for something positive they provide you with on a daily basis. Thank yourself for something you provide yourself with on a daily basis. Give them a big kiss and a cuddle.

5.     Mindful Grooming

Step 1: Get all products and accessories needed for bath time with your dog. Connect with your dog first. Explain what is going to happen during bath-time. If she dislikes bath time give her a cuddle and reassure her. If she loves bath time, give her a cuddle anyway.

Step 2: As you bathe your dog take each step slowly and purposefully. For example, feel the water as it gets to the right temperature. Notice the texture of your dog’s fur change is it gets wet. Massage shampoo and conditioner slowly into your dog’s fur. Apply pressure to also help them relax. Slowly dry off your dog with a towel. Connect with her again. Every moment during bath time is a chance to connect with your dog and your surroundings.

Step 3: End this practice by thanking your dog for something they provide with on a daily basis. Thank yourself for showing up to this practice. Give them a big kiss and cuddle.

Mindfulness is a practice. In order to reap the benefits we must practice it as much as we can. If you would like to see an example of Mindful Cuddling check out our reel on instagram.

For more information on how dogs help our mental health check out our Instagram