Ways to Integrate Pets Into Meditation Practice for a Meaningful Experience
Photo Credit: Cottonbro
It would be great to wake up in the morning, walk across my house into my meditation room, close the door and sit and meditate for an hour away from my pets. That is not my current reality in my apartment. Like most, I have no meditation room or garden to escape to. Every available space has multiple uses, so it can be challenging to carve out an isolated area. If your pets are indoors, there isn’t a place where you are that they’re not. Locking the door to a room is an invitation for pawing or whining – they don’t seem to grasp the concept of personal space! Sitting in a meditation posture on the floor is an invitation for little beasts to be a part of what you are doing. However, instead of their presence becoming a distraction, incorporating them in these moments can be just what is needed.
Meditation is a daily practice for me. Even on days when I have no time, I manage to sneak in a few minutes of restoration because it is essential for my mental health. One of the biggest challenges that I face is maintaining focus and avoiding distraction. If pets are roaming about, the goal of observing thoughts and monitoring breath becomes almost impossible. However, I have learned not to resist what I cannot control and am able to incorporate distractions; the result is a better experience and incorporating a pet into this moment is an opportunity to bond.
From beginner to guru, try these techniques to make your meditation practice a bonding experience with your pet.
Mindfulness Meditation
This is a simple exercise that will help ground you in the moment and bring focus to the present. Take a seat – in a comfortable place where you have your pet beside you or in your lap. Before you call your pet over (if they are not already there), take five deep breaths and for each full breath, roll your shoulders back and on the next breath, roll them forward. This will help to release any tension and is calming. Next, have your pet lay beside you or in your lap. Close your eyes and place your hands on them. See if you can feel their heartbeat and place one hand on your heart. After a minute, move your hand to their side belly and feel the rise and fall of the breath. Also, take notice of your breath. Do the rhythm of your breath and theirs sync up or alternate? Continue observing breath and heartbeats for as long you and your pet are comfortable. Recognize in this moment that you and your pet are living, breathing, beautiful beings!
Loving Kindness Meditation
Take a seat in an upright position or a position that is comfortable for you. You may have your pet with you or not. Begin with a four-second inhale. Hold for four seconds, and exhale for four seconds. Do this for 10 cycles. As you have established your breathing pattern, with eyes gently closed, imagine a little ball of white light at the center of your forehead. As you breathe, that light expands. This light represent love. As it grows, it covers your whole body. Now imagine your pet(s) and that this light encompasses them. Begin to think of all the things you love and appreciate about your pet. When you feel like you are satisfied, give thanks to the universe for you and your little beast.
Walking Meditation
If you and your pet are active, and sitting is challenging, you can still practice meditation. Taking your dog for a walk is something you do anyway, so why not make the most of the moment. Before you begin, take a moment, close your eyes, and set your intention - what would you like to focus on during this time? Health and wellness, love and light, peace and kindness. As you walk your dog, focus on the intention or find a mantra to repeat. Practice being focused on your intention for the entirety of the walk. At the end of your walk close your eyes and repeat it one final time with a big heart of gratitude.
How you choose to practice meditation depends on what maximizes your fulfillment, so don’t be afraid to meditate in an unconventional manner.