Dogs are our greatest teachers, they are always present, in the moment, and know how to regulate their feelings and release things that do not serve them. Whether it’s your first time practicing or you’re a meditation master, including your dog in your practice, will take your practice to the next level. So go get your furry friend and give these 3 mindfulness exercises a try.
Present Petting Practice
Sit down somewhere with your dog and take three slow, big, intentional breaths. When you breathe out make it audible like you are pushing all the air out, clearing out old stagnant energy.
Notice your dog’s fur, what color is it? Is there a speck of black on the tip of their tail? Is there a white stripe on the back of their neck? Are all paws white except one? What does their fur or coat feel like? Is it coarse? Is it soft? Are strands falling off?
Notice the pace of your dog’s breathing. Is it fast or slow? Can you feel their heartbeat? Continue this process by noticing the different characteristics of your dog.
Watchful Walks
While out on a walk with your dog take three slow intentional breaths
Notice how the weather is. Is it hot outside? Can you feel the sun on your skin? Can you feel the wind in your hair? What is around you, are there trees? Are they full of leaves? Are they bare? Are they green or changing colors? Is the grass wet? Is it dry? Is it dead or alive? Now pay attention to the noises around you, is your dog barking? Are there cars driving by? Can you hear the wind in the trees? Continue to notice different things around you and take in this moment with your dog in nature.
Gratitude Practice
This practice you can do anywhere at any time. I do this practice at the start and end of my days as it puts me in a positive mindset. This practice is also helpful to use when you are having a tough day to shift your energy and mindset to gratitude over stress and anxiety. I start to think and think about what I am grateful for, when I can’t think of anything because I am in a bad headspace the one thing I am always grateful for are my dogs. I am grateful for my dog. I am grateful for my dog’s health. I am grateful that I get to spend this time together. I am grateful that I get to work from home so I can be with my dogs all day. I am grateful for the presence my dog teaches me. I always feel a deep appreciation and energy shift after I do this exercise.
These short exercises show just three ways to experience mindfulness in your day-to-day life. In these exercises you are in the moment, observing the present moment and nothing else. The best part is you get to do it with your furry best friend. Share in the comments how you enjoyed these exercises and what you do day to day to experience mindfulness