8 Couples Meditation Exercises For You & Your Partner To Experience

meditation for couples

One of the best things you can do for your relationship is to practice some couples meditation exercises. And it is best to do this as a dyadic meditation. That is, meditating together, with your significant other.

I love helping couples to create passion and harmony together. That’s why I’m always excited when couples take my private meditation lessons.

You’re going to get so much out of this. So let me get to the point. Here is how to do couple’s meditation exercises.

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Best Couples Meditation Exercises

1. Touch Your Lover Mindfully

  1. Set the room so it’s romantic.
  2. Sit together in the middle of the room.
  3. Take ten mindful breaths to relax.
  4. Hold hands and meditate on the sensation. As Vietnamese Thien Buddhist monk Thich Nhat Hanh (founder of the Plum Village Tradition) says “Every person is a world to explore.” 
  5. Be mindful of the sensation of oneness. Notice how it feels. Imagine that the feeling of their skin is everything. Meditate on your partner’s body.
  6. Move around their body, meditating on them.
  7. Move around the body in this order:
  8. Hands
  9. Arms
  10. Shoulders
  11. Face
  12. Hair
  13. Back down the face to the chest
  14. Abdomen
  15. Thighs
  16. Lower legs
  17. Feet
  18. Back up the legs
  19. Sexual organs
  20. Meditate at each stage. You will now feel closer to them than ever before.

This is one of the best couple meditations for intimacy. 

2. A Couples Meditation Exercise On Sexual Fantasies 

When you ignore your desires you cause self-harm. Buddha may have said, “Desire is the root of all suffering.” But that doesn’t mean you should ignore your desire.

When you ignore a part of yourself you push it down deeper inside.

Besides, meditating as a couple is a healthy way to embrace your fantasies. By being mindful of your fantasies and acting them out, you explore a new aspect of yourself and a new part of your relationship.

One night a week allow yourself to live out your fantasies with your partner. You’ll find this deepens your relationship tremendously.

3. Sensual Exercise for Couples

As a meditation teacher, I often advise people to focus on their senses.

Be mindful of sight, scent, touch, taste, and sound. This connects you to the present moment. Plus, it gets you out of your head. Try practising sensual mindfulness in the bedroom once a week.

Place some scented candles, play some romantic and relaxing music. Create a divine sensual paradise. Meditate on your senses. And allow your senses to lead you towards intimacy.

4. Use This Egyptian Secret to Channel Sexual Energy Through Your Chakras

Did you know that The Ancient Egyptians believed that you could channel sexual energy through the chakras and thereby achieve eternal youth? This is done by climaxing while meditating.

5. Basic dyadic meditation

If you don’t want to get naked together right now, practice a traditional meditation as a couple.

  1. Sit together holding hands, perhaps next to lit candles for extra romance.
  2. Take five minutes to close your eyes and focus on your breathing.
  3. Open your eyes and focus on your partner.
  4. Touch them if you like, explore their body, but not in a lustful way, in a mindful and completely accepting way.
  5. Imagine you are seeing them for the first time and meditate on them.
  6. Take 108 breaths while you meditate on your husband / wife (boyfriend / girlfriend).

6. Meditating while making love

You won’t forget the feeling of meditating while making love. 

You don’t need to be in any specific position or anything like that. Simply make love while focusing all your mind on sensations.

If you want to, take this to a karma sutra level by not climaxing. Experience what it feels like to be “on the edge.”

Feel the sensations, the tingling in your body, and explore your sensations.

7. Oneness Meditation For Couples

If you don’t want the experience to be physical, make it about emotional intimacy.

  1. Sit comfortably together
  2. Hold a mala (mediation beads) so that you are both holding the same bead while also holding hands.  
  3. Begin to chant OM together at the same speed.
  4. With each recitation move one bead on the mala, one person going one way, the other person the other way—by the second “Om” you will not be on the same bead.
  5. Listen to your voice for 25 breaths.
  6. Now listen to your husband / wife’s voice for 25 breaths
  7. Now focus on saying OM together 
  8. Continue until you both arrive back at the same bead of the mala (this should be on the 108th chant)
  9. Chant Om together one last time and truly feel the oneness between the two of you.

8. Naked meditation with your partner:

This is a beautiful couples-meditation for intimacy:

  1. Sit naked together on the floor in Lotus position (crossed-legged) or kneel.
  2. Take ten deep breaths to relax.
  3. Explore your partner’s body while you are both naked.
  4. Feel their naked skin and be genuinely intimate with them.
  5. Feel their body, focusing on it 100%.
  6. If this leads to making love, then allow it to, but meditate on making love by focusing your consciousness on your connection with your partner.

With these couples meditation exercises, you’ll experience intimacy on an all-new level. 


Best Couples Meditation Positions   

Sitting facing: If you’re just generally doing a simple meditation together, and nothing too intimate, simply sit facing one another.

When meditating, couples should position themselves symmetrically, so either both sit in Lotus (crossed-legs), both kneel, or both sit on a chair. If you are doing a loving method (like Loving-Kindness), you can hold hands. 

Standing bowing: If you are doing a religious or spiritual form of couple’s meditation, position yourselves opposite one another, bowing your head an equal amount. Again, aim for symmetry. 

Side by side: If you’re doing a more intimate form of couples meditation, position yourselves side-by-side. This creates equality. Most positions in the bedroom have some level of submission and dominance. Side-by-side is equal, which is how meditation should be. 

Alternate who’s on top: When doing a couples meditation, your position should reflect equality and mutual love. When one person is on top there is a power struggle. That’s not good for mindfulness. However, you can change this by mixing it up. Let one person be on top and mindfully explore that. Then switch it around so there is balance. 


Benefits of meditation for couples: 

There are many benefits of meditating as a couple:

  • Helps attract love.
  • Improves sexual confidence
  • Boosts intimacy
  • Develops psychic connection
  • Increases pleasure
  • Strengthens the bond between the two of you
  • Makes relationships last longer  
  • Makes you more attractive
  • Plus, one of the great benefits of couples-meditation exercises is that they make you even more appreciative of each other’s beauty.
  • Help with fertility and pregnancy
  • Improve communication in the relationship
  • Reduce arguing
    Enhance pleasure
  • Promote a compassionate connection.  

Connection

Couples who meditate together usually develop a much stronger connection with one another than those who do not.

To develop that strong connection, take the time to truly connect with your spouse. Have a dedicated time when the two of you focus on one another. This will naturally increase intimacy in the relationship.

Like Jack Kornfield [teacher in the vipassana movement in American Theravada Buddhism] says, “When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves.” Don’t let that happen. Make time to escape the busyness of the world.

Less arguing  

Throughout my time as a meditation teacher, I have helped many couples to resolve marital problems, and to become more intimate. And research published in the journal Mindful shows that daily couples meditation does indeed help to resolve conflicts.  

How does meditation reduce conflicts?

Meditation cultivates a non-judgmental attitude. Plus, it reduces stress according to Jon Kabat Zinn, who created Mindfulness-Based Stress Reduction at the University of Massachusetts Medical Center. Ultimately, this less-stressed, less-judgmental attitude helps to prevent arguments. 

Plus, meditation helps partners to focus on each other. 

Marital studies by James A.Roberts and Meredith E.David at the Hankamer School of Business, Baylor University, show that distractions, such as checking your smartphone instead of listening to your spouse, are one of the primary reasons for breakups. However, mindful couples are more focused on one another. And this strengthens the connection.  

Sexual dysfunction  

Mindfulness helps with sexual dysfunction. Plus, it boosts sexual confidence.

In 2008 the Massachusetts General Hospital researched 31,000 women [1] and found that:

  • 42 per cent of women have sexual problems
  • 39 per cent of women have low sexual desire
  • 26 per cent of women have low arousal levels

Many physical factors can lead to sexual dysfunction. However, researchers state that the primary cause of sexual problems in women is psychological.

For instance, Lori Brotto, professor of gynaecology at the University of British Columbia, lists these causes of sexual dysfunction:

  • mood
  • interpersonal relationships
  • general wellbeing
  • physiological factors

In 2008, Brotto researched the effects of mindfulness on the sexual desire of cancer survivors.

Brotto found that women who practise breathing meditations and cognitive behavioural therapy have improved sexual functioning. And, mindfulness was found to be more effective compared to alternative treatments. 

Compassion

When you practice couples meditation exercises, aim to cultivate compassion.

A relationship need not be perfect. No relationship is ever perfect. Naturally, there are ups and downs on our journey. Obviously, that’s just life. But A mindful relationship understands and accepts these ups and downs as a sacred step on the journey.

When you meditate, you increase your compassion. And that can only do good for your relationship.

If you would like to start meditating with your partner, book a private meditation lesson with me today.

 

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By Paul Harrison

Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. "My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation" - Paul Harrison

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