Hugging Meditation

Meditation is a deeply restorative practice that benefits bodies, minds, relationships, and souls. Some of us may be new to purposeful meditation while others of us may practice regularly. In either case, I want to invite you to try one of my favorite kinds of meditation: hugging meditation.

When we hug face to face, our heart energy literally connects us. We release oxytocin that makes us feel happy and well. We release endorphins, our natural pain relievers. Hugging decreases the stress hormone cortisol and lowers both blood pressure and heart rate, promoting relaxation and enhancing cardiovascular health. Hugs are good medicine!

To practice hugging meditation, first take a moment, bowing if you like, and recognize the presence of one another. Enjoy three deep, slow, conscious breaths to fully arrive to this moment. Then, open your arms and hug, holding one another for three more deep, slow, conscious breaths. With the first breath, be aware that you are fully present in this moment and happy. With the second breath, be aware that the other is fully present in this moment and happy as well. With the third breath, be aware that you are together, right now on this earth, and open yourself to a sense of gratitude and happiness for that togetherness. Then, release one another, bowing if you like to show thankfulness for the practice.

This meditation takes me just over a minute to practice. Your practice may be shorter or longer, depending on how long your breaths last. In times of sadness or distress, rather than practicing awareness of feeling happy on your initial breath of the hug, you can practice awareness and acceptance – without judgement – of your feelings of distress. With your second breath, you can practice awareness and acceptance – without judgement – of the other’s feelings just as they are. With your third breath, you can still open yourself to a sense of gratitude that you are being held with tenderness and love.

So much of what causes our suffering is beyond our control: the state of the world, our grief over the death of a loved one, the pain of a chronic illness. In the face of our distress, hugging is a life-affirming, restorative practice that we can do any time. Even if we are alone, we can modify this practice by hugging a pet or by simply hugging ourselves. 

Holy One,

Thank you for holding us all so tenderly and restoring us with your love. Help us to likewise hold one another.

Amen.

Roxanne is a member of Peace church and a lifelong fan of hugging to support well-being!