I remember the first time I mentioned the term mindfulness to my mom. Right away, she asked, “what exactly does that mean?” The formal definition of mindfulness is, “non-judgmental awareness and acceptance of everything as it is, including thoughts, feelings, and sensations.”

This word termed “mindful” has made its way into our vocabulary, social media feeds, blogs, books, and journals more recently than ever, although people have been practicing mindfulness for centuries. Simply put, mindfulness means being purposeful in putting what you’re thinking about in the present moment.

Believe it or not, dogs need mindfulness too!

We have a lot going on in our busy lives and homes right now, so what could be better than finding ways to assist each other (including our dogs!) when we’re all so desperately seeking calm? 

Mindfulness has been proven to reduce stress and enhance health. Jack Kornfield, who has taught meditation internationally since 1974, explains 3 different types of mindfulness.

1. Being intimately aware of a specific sensation or experience.

2. Being the observer of an experience.

3. Being as the witness of the observer of experience.

Below, I’ve listed 5 ways to combine being a witness, an observer, and being aware along with your dog to improve your mindfulness – together!

1. Walking Meditation – Learn How to Do a Full Body Scan 

Let’s catch your racing mind when you’re walking! When discussing mindfulness the word observation is used interchangeably with non-judgment a lot. This is because you become well-practiced at not responding to every thought and situation happening in your life. With practice, in time you learn how to benefit from becoming a witness to your thoughts, not a prisoner in your own head with an opinion related to every thought and situation. 

Research tells us that we have approximately 60,000 thoughts on average per day. Holy crap! That means that while we’re probably thinking about our bills, fuel prices, the past, the future, traffic, etc. our dogs are probably thinking too. Most likely passing thoughts about food, squirrels, food, the UPS man, food, toys, and food? 

Walking Tips:

• When you walk your dog practice enjoying that time by not worrying about anything. Both you and your dog should learn how to be in the “now.” 
• Allow your dog to sniff by permission by responding first to a focus cue.
• Take your time with your walks! What’s the rush? Perhaps start the day a bit earlier so you can carve out some “you” time.
• Consider using a longer leash instead of a six-foot lead, this allows for less leash pressure, less necessary training, and more of a freedom walk. Your dog doesn’t always want to “hold your hand” with a short leash.
• Notice every sensation on your walk and engage your senses fully – every sight, sound, and smell. Your dog certainly is!
• Breathe in through your nose, exhale through your mouth. Practice conscious breathing exercises. Bring the breath to your belly. Belly breathing is important. Notice that dogs breathe like that! You get smaller longer breaths that way that are more stress-relieving. 
• Stop on your walks occasionally so you can practice the exercise of learning how to just “be.” Pause – take a breath in to notice how you feel at that moment and do a full-body scan. How do you feel? We teach this particular exercise in our Doga (Yoga with your dog!) classes.

There are lots of ways to enjoy a walk so that your mind can stay clear and present. Whenever your mind wanders, bring your attention back to your time with your dog and this moment with nature, and your dog’s happy time with you outdoors.

Think of mindfulness as alert meditation!

You can most definitely accomplish this with your dog as you walk outside together.

“When you walk, arrive with every step. That is walking meditation. There’s nothing else to it. ”

Thich Nhat Hahn

2. Awareness- Create a Cozy Space

Not only is the mind racing daily, but the space we live in also tends to be spinning as well! We gotta go here, get there, we’re gonna be late to this place, and we have to get to the appointment or that place. 

Create a cozy space where you can find calm.

Clearing Space Tips:

• Create a routine with a quiet space just for you.
• Create a routine with a quiet space just for your dog.
• Create a routine with a quiet space for the two of you.
• In each of these spaces, use safe essentials oils, crystals, or anything that floats your spirit soul boat and sets your heart on fire to create calm and find inner peace.

When I’m in my space at home my husband teases me and tells me I’m going to my “hippy room,” haha! I may or may not have set off our smoke alarms a few times getting a little carried away with white sage. I’ve recently switched to a room spray instead! Whatever it takes to create a space that you know is designated as your time for discovery of peace within. When I invite my dog to join me, she knows it’s for our time to settle and to practice our “just be” exercise routine of calm, collected breathing without silliness and bouncing energy. Believe me, with a labrador, this wasn’t an easy feat!

When your heart and your mind are separate you will be forever searching for those moments and a special space to become present. 

3. Practicing Positivity Allows for More Patience When Training

This present moment is all we have. Practicing mindfulness means making a conscious effort to gain the most out of every second we have while we’re here on this planet. Everyone wants to be at peace, but few are able to achieve it. Dogs can help us get there! Research has shown that when you pet a dog you lower the stress hormone called cortisol. Also, when you socialize with people and dogs the hormone, oxytocin (often called the “feel-good hormone) increases! So simply just being in the presence of your dog, petting him, and being near dogs can make you feel positive. So every morning, you’ve got a perfect start, just by having a dog to start your day with!

Positivity Tips:

• Practice mindfulness breathing before stepping out of bed every morning to start your day with your dog.
• Consider daily journaling and tracking your dog’s training progress. You’d be surprised how far you and your dog have come! I include a variety of tracking sheets with my training programs because I feel it’s that important to watch the progression and transformation. 
• Set goals for yourself that involve the dog too! Are you hoping for your dog to be well-behaved enough to travel with you? Would you like the grandkids to spend the night even though your puppy has been very high-energy recently? Would you like to leave your dog out of the crate when you’re not home? What are your goals for the future?
• Learn how to let go of things go that are out of your control. Acceptance is the key to your positivity and success!

When you just go from one event to another in life without full engagement, then you’re truly missing out on life and the elements needed to be happy! 

“Where focus goes, energy flows.”

Tony Robbines

4. Practice a Little Yoga – Or What We Like to Call Doga!

Even if you’re a pooped puppy, even a five-minute stretch or a ten-minute yoga session can boost your energy and make you feel so much better! The physical benefits of yoga are only one benefit. Should you decide to join a group class, there are the social benefits associated with the environment and connection.

Have you ever noticed that when you get on the floor to stretch, your dog just happens to get in the way to get involved? There are ways to incorporate your dog into your stretching and exercise routine and practice. Learn more about our Doga Classes here. 

If your local community doesn’t offer Doga classes, you can hit the mat at home and practice your routines to find peace and calm together in your calm space as a cool down after your walk together! If you have little ones, the kids would get a kick out of these stretches too! 

5. Enlighten the Senses

If meditation isn’t your thing or seeking calm just isn’t possible with your current lifestyle, you can always light a candle, burn essential oils, (make sure they’re pure) and enjoy the relaxing effect the aroma has on your senses.

Classical music has proven to improve memory and create calm and who doesn’t love to enlighten their taste buds when seeking mindfulness? Really sit and savor each and every bite of something nutritious and wonderful and you will definitely enjoy your food more – maybe just as much as your dog does!

Check out this blog on ways to enrich your lifestyle with your dog here.