Grace Notes

a blog about life’s everyday magic

October 26, 2023

Practicing Mindfulness with Your Pet

Mindfulness with Your Pet

Although people have practiced mindfulness for thousands of years, the word has made its way into our vocabulary, books, and social media feeds more recently than ever. For the uninitiated, mindfulness doesn’t have to mean sitting on the floor in silence, so don’t worry if you struggle with sitting still. Best of all, you don’t need to practice mindfulness alone – your pet can help! Read on to learn more about mindfulness and how you can practice it with your pet.

What Is Mindfulness?

At its core, mindfulness is to be fully present in the moment, cultivating an awareness of our bodily sensations, thoughts, feelings, and the surrounding environment without judgment. This ancient practice, deeply rooted in Buddhist traditions, has gained more and more popularity, with scientific research validating its numerous benefits. As you develop an attentive and non-reactive mindset, how you perceive your inner self and the world around you will surely change.

Benefits of Mindfulness

Stress Reduction

If you’re looking for ways to manage anxiety and stress, you would want to add mindfulness to your arsenal of tools. Mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) are research-proven methods of alleviating stress. By focusing on the present moment, you can distance yourself from negative thought patterns, reducing the psychological impact of stressors.

Emotional Well-being

Practicing mindfulness encourages you to acknowledge your emotions without permitting them to dictate your actions. This emotional intelligence fosters better decision-making and overall psychological resilience.

Related: Your Guide to Intentional Self-Care

Improved Concentration

Regular mindfulness practice can significantly enhance concentration and cognitive function. By training the mind to focus on the present task, you can improve its ability to retain information and increase productivity.

Better Physical Health

According to research, mindfulness also positively impacts physical health. From reducing blood pressure to relieving chronic pain, there have been correlations between the practice and an overall improvement in bodily functions.

Enhanced Relationships

Mindfulness leads to more compassion and empathy and, in turn, healthier and more meaningful relationships. Embracing a non-judgmental attitude, you can communicate and connect with those around you more effectively.

Mindfulness Activities with Your Pet

Photo by Melisssa Ross | Bella Grace Issue 31

Activities with Your Pet to Cultivate Mindfulness

Morning Meditative Walks

Start your day on the right foot by taking your pet for a peaceful morning walk. This walk isn’t just about physical exercise; it’s an opportunity to immerse yourself in your surroundings. You can easily use relaxation techniques during this time. 

In fact, let your pet show you how. Notice how joyously present they are when out in the world. Their tails are wagging, their heads are up, and they are taking it all in. Each walk is truly an adventure.

Practice this:

  • As you walk, pay attention to your body’s sensations, the rustle of leaves, the chirping of birds, and your pet’s presence beside you. 
  • Breathe in through your nose and out through your mouth. Let your abdomen expand fully, and notice the sensations of each breath. 
  • Gently bring your attention back to the moment whenever your mind wanders.

Related: Digital Detox: From FOMO to JOMO


Doga – a delightful fusion of yoga and our canine companions – is a practice that nurtures a deeper connection between humans and pets while promoting holistic well-being for both. This experience often involves gentle stretching, massages, and shared meditation, all in pursuit of harmony and relaxation. 

As you settle onto your mat and engage in traditional yoga poses, invite your pet to join you in this serene space. You might find your dog nestled beside you or playfully weaving in and out of your poses. Their presence encourages a sense of playfulness and joy, creating an uplifting and heartwarming atmosphere.

Mindfulness with Your Pet

Photo by Javier Pardina | Bella Grace Issue 30

Meditation with Your Pet

If you’ve meditated around your pet, you may have noticed how they were drawn toward your peaceful energy. In fact, your canine or feline companion can become more still and soon feel at ease when sitting with you in a restful, relaxed space. They may even position themselves strategically by your side to enjoy the warmth and physical contact.

Besides feeling less anxious and more relaxed, pets receive many other benefits from a mutual meditation experience, just like humans do.

Nature Exploration

Take your pet on an adventure in nature. Whether it’s a hike or a trip to the beach, explore the wonders of the outdoors together. Notice how your pet reacts to the new surroundings – how they eagerly sniff the unfamiliar scents or the excitement in their movements as they explore uncharted territory. Follow their lead and engage all your senses in the experience. Let your pet be your guide.


Practicing mindfulness consistently in a world filled with distractions can be challenging. Setting specific time intervals, creating a designated quiet space, and minimizing technological interruptions can aid in sustaining your mindfulness practice. If you seek content to read to set up the right mood before your mindfulness practice, check out Bella Grace and Field Guide To Everyday Magic, where we embrace the art of slow living and mindfulness. Click here.

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Comments ( 1 )

  1. Linda Ruddock

    November 7, 2023 at 12:00 pm

    Thank you for this article. I am always going and lately I have been noticing that I am craving quiet time, alone time, tranquility.
    Thank you for giving me ways of fulfilling the “CRAVING “.

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