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In the hustle and bustle of today’s fast-paced world, finding time to slow down and connect with your loved ones can be a challenge, especially as you go through the motions of some of the day-to-day responsibilities you tend to either individually or together. But, much like meditating on your own can bring a sense of grounding peace within. “Taking the time to meditate together can help you feel more at one with your partner,” says Jessica Alderson, a relationship expert and co-founder of So Synced, a dating app that matches compatible personality types.
Whether you’re looking for something new to try together or want to find ways to deepen your connection, meditation is an excellent place to start. Here are the benefits of meditating together.
The Benefits of Meditating Together
Stress Reduction: One major reason why so many people choose meditation as an outlet for coping with everyday life is that it can reduce stress. When meditating together—aka, de-stressing together—Alderson says you “are able to create a space in which you can both feel calm and relaxed, which can help lower your stress levels and improve your overall sense of connectedness.”
Bonding: “Meditating together gives you the opportunity to bond with each other,” says Rabbi Shlomo Slatkin, a licensed clinical professional counselor and a Certified Imago Relationship Therapist at The Marriage Restoration Project. “It’s always beneficial to spend quality time together, plus you get all of the benefits of meditation along with it,” he adds.
Presence: Being present with one another is one challenge that could come up in a relationship, especially when work, family, children, and other factors might feel like a never-ending distraction. When you sit down and meditate together, you create an opportunity to be present for and with each other. “Couple are often distracted and caught up in their negative thoughts about each other,” says Slatkin. “Meditating allows them to be fully present with each other and empty their mind of all internal noise,” he adds.
Forgiveness:If your relationship has seen some challenges, Slatkin says listening to forgiveness guided meditations together can help you overcome negative feelings that surround your challenges and rebuild your relationship. “It can help you let go of past hurts with each other and forge a path forward,” he remarks.
Alignment: According to Alderson, meditating together might also help you be better in tune with your partner. “When we meditate, we let go of intrusive thoughts, which allows us to be more present in the moment,” she explains. “Not only does this enable us to be more attuned to our own needs and emotions but it also means we are able to better understand those of our partners,” she adds.
Improved Communication: Alderson says meditating together can also help improve communication. “When you are both in a state of relaxation, it can be easier to communicate openly and honestly with each other,” she explains. “Meditation helps you clarify and articulate your thoughts, which is an important stem in terms of healthy and effective communication,” she adds.
How to Meditate Together
For those who are new to meditation, Alderson recommends starting with a guided medication, as there are many different types available only and through apps, making it easier to find one that works for you and your partner. “Guided meditations typically involve a voice leading you through the meditation and providing instructions,” she notes. “This can be helpful if you are new to meditation or if you want to focus on a specific area such as relaxation or stress relief.
If you are not interested in guided meditations or have more experience with meditation, Alderson recommends meditating on a basic mantra. “A mantra is simply a word or phrase that you repeat to yourself during meditation,” she explains. You can come up with a mantra together or choose one that has a special meaning to your and your partner. “Mantras can be helpful for focusing the mind and maintaining concentration,” Alderson adds.
Once you sort out what method of meditation will work best for you and your loved one, Alderson says it’s important to set aside time for your practice. “Choose a time when you won’t be disturbed and make sure to find a comfortable place to sit together,” she notes. As you start to find a meditation routine, it will get easier and easier to maintain your practice together.
Other Forms of Meditation to Try Together
Sitting in stillness isn’t the only way to reach a meditative state together. In addition to more traditional methods, Alderson says some couples enjoy walking together as a form of meditation. “During a walking meditation, you could simply focus on your breath and the movement of your body as you walk,” she explains.
Some also prefer to do yoga together, which is a form of movement meditation. Or, if you want to try something a little more unique, Alderson recommends swimming as a form of meditation. “When you are swimming, you are weightless and connected with nature—it can be a perfect environment for meditating,” she explains. “If you hold hands while swimming, it can become an even more intimate experience,” she adds.
Outside of physical activities, Sarah Donner the founder of Siva Wellness, which focuses on improving mental health through meditation, integrative hypnotherapy, and holistic health coaching, says “doing something creative together can be a very grounding and therapeutic experience.” She recommends coloring or taking a pottery class together.
No matter how you meditate together, carving out the time to be present with one another can come with a host of benefits, including better communication, deeper connection, and stress reduction. It’s also a nice excuse to take a time out from your busy shared lives and spend time together.