Today, I will remind myself, and you of nice little meditation that is simple, effective, and only takes a few moments. Hugging meditation, made famous by Zen Master Thich Nhat Hanh, is rooted in the belief that a good hug can have transformative effects, making us happier.

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Have you felt the deep connection a hug can spark? Try this hugging meditation.

I know, you already know how to hug, but do you fully experience the moment you are embraced with someone? Your child or your partner, your mother or father?


I was introduced to this meditation a couple years ago by my partner, he has a large collection of meditation books, and one of his favorite authors is Thich Nhat Hanh. We practice this hugging meditation on a pretty regular basis during times of chaos and of pure joy. There’s always time for a hug.

The first time we practiced this, I’ll admit it was a bit odd. Not unpleasant at all, it was just different. Here’s how it went.


When he approached me for a hug, I gladly embraced, but something was different. He didn’t let go. I felt the strong, yet gentle embrace of someone I loved. His chest was slowly taking deep breaths that my own chest started to mimic. I felt warmth and gratitude for the moment I didn’t even know was purposeful. When we parted, we were both calm, sharing how good a mindful hug can feel, if only for 3 deep breaths. It truly was a deep, intimate, relaxed feeling.


If you want to try this at home with your loved ones, here’s how.


It is suggested that before the embrace, we take a few deep breaths to ourself, to fully center us and be in the present moment. We embrace, and hold the other person in our arms for three deep breaths.


It’s recommended that the first breath should be dedicated to you honoring your presence in the moment. The second breath should honor the other person, while the final breath should be focused on feeling happy and grateful for your togetherness.


This is a small, powerful way to connect, and bring forth happiness, gratitude, and focus.


I practice this with my children on a daily basis, once I read we should never be the first to let go in a hug with our children, for they are seeking comfort and warmth when we are embraced. To be fully present in the moment we are wrapped up with our children is such a beautiful thing. I love this, and I always hold on a little longer.


Now get out there and give all the hugs! Who knows, you may find something like serendipity while you’re at it.


Here are a few of our other favorite meditation books, Notes From The Song of Life being my absolute favorite book I’ve ever picked up.

hugging meditation, giving a meaningful embrace

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