- Using techniques of mindfulness in relationships is called mindfulness-based relationship enhancement (MBRE).
- It is associated with stronger, longer-lasting intimate relationships.
What Is Mindfulness?
Mindfulness is a mental state and practice that involves bringing one’s attention to the present moment, without judgment. It involves paying attention to the sensations in the body, thoughts, and emotions that are arising at the moment, with an open and curious attitude.
Mindfulness can be practiced through a variety of techniques, including meditation, yoga, breathing exercises, and daily mindfulness practices such as mindful eating or walking. The benefits of mindfulness practice have been well-documented, including:
- Reduced stress and anxiety
- Improved emotional regulation
- Increased self-awareness and compassion
- Greater overall well-being, etc.
Mindfulness In Relationships
Mindfulness in romantic relationships usually includes paying attention to your partner and staying or being present in their “here and now” without judgment.
The application of mindfulness techniques to the realm of relationships is called mindfulness-based relationship enhancement (MBRE). This set of techniques is similar to mindfulness-based stress reduction (MBSR), except that it is mostly applied to couples in intimate relationships.
A recent study at Heidelberg University, Germany, conducted a meta-analysis of several studies in the field of mindfulness-based interventions for couples and other dyads.
The researchers also assessed how mindfulness training can enhance intimate relationship quality. The findings revealed that MBRE can reduce psychological symptoms like stress and anxiety in couples and result in long-term successful relationships.
Benefits Of Mindful Relationship Habits
Studies confirm that mindfulness interventions for couples increase self-compassion, well-being, and quality of life. The other benefits of cultivating relationship mindfulness strategies include:
- Greater self-awareness
- Rectification of unconscious behaviors that negatively impact your relationships
- Increased empathy for one’s partner and adopting partner-perspectives
- Improved psychological resilience
- Lowered relationship distress and emotional stress
- Enhanced intimacy and relationship satisfaction
- Effectively setting long-term relationship goals
- Better communication skills
- Development of a kinder and more accepting attitude toward the relationship, etc.
Practicing Mindfulness In Intimate Relationships
Consider the following tips to cultivate mindfulness in your intimate relationships:
- When you are spending time with your partner, try to focus your attention on your partner and the experience you are sharing together, rather than letting your mind wander to other things.
- Practice active listening: Listening mindfully means paying attention to your partner’s words and non-verbal cues. Avoid interrupting, and try to understand their perspective without judgment.
- In intimate relationships, it’s important to take things slowly and savor the moment. This means slowing down during physical intimacy and taking time to connect emotionally as well.
- When communicating with your partner, try to be clear, honest, and compassionate. Use “I” statements instead of blaming language, and take the time to really listen to their perspective.
- Cultivate an attitude of gratitude by focusing on what you appreciate about your partner and your relationship.
- Embrace vulnerability and be willing to share your feelings and needs with your partner, and be receptive when they do the same.
- Make time to practice self-care and self-compassion.
Remember, cultivating mindfulness in your intimate relationships is a process that takes time and practice. But with commitment and patience, you can deepen your connection and create a more fulfilling relationship.
