I Don't Have Time: How Can I Add Mindfulness to My Routine?

According to Dr Lori Brotto, while mindfulness is not a panacea, there is very strong evidence that it is highly efficacious and impactful for improving sexual health. More specifically, practicing nonjudgmental, compassionate mindfulness can improve your sexual desire, arousal, lubrication, sexual satisfaction, and overall sexual functioning.

Sexual mindfulness is about being fully present during intimacy, tuning into the experience with intention and without judgment. It is about accepting the moment as it is, allowing you to connect deeply with yourself and your partner.

I Don't Have Time: How Can I Add Something Else to My Routine?

This is one of the most common factors, according to Brotto, for women to start mindfulness practice. Given the impacts on mindfulness on sexual health and many other facets of well-being, it is difficult not to find a way to build mindfulness into your life.

Like starting exercise, you have to start small and build the practice, your mind is a muscle and needs to adapt to mindfulness. Neuroimaging science shows that the remapping of the brain occurs with mindfulness. There are techniques that involve building it into daily activities versus adding something completely new, requiring additional time.

Check out our interview with Dr. Brotto HERE!

Where Should I Start?

1. Start with practicing mindfulness.

Place yourself in a comfortable position, laying on your back or sitting up with your feet planted in the ground, focus on your breath. 

If your mind starts to drift from focusing on your breath, practice becoming aware of this, focus on physical sensations and bring your mind back. 

Creating a mantra can help keep you focused. Make sure it resonates and is short and succinct, such as “Release my inner goddess.” Start with one minute and build from there.

2. You can also try different mindfulness exercises such as activity meditation, meditation apps, walking meditation. 

These involve paying attention to your breath and sensations as you do activities. For walking, this involves noticing the breaths you take on each step, start to match your breath with your steps. 

3. Once you have built your mindfulness, start to transition to intimacy.

First with self-touch and then with your partner. Pay attention to your breath during intimacy. Try syncing your breath with your partner, this can help you stay present. 

Incorporate all of your senses, ask yourself, what do I feel, smell, see, hear, and taste?

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