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Put some “me time” on your weekly schedule.
While meditation has plenty of benefits, sitting still isn’t the only way to reduce anxiety and improve overall health.
Rather, getting busy between the sheets on your own can have similar perks, according to one expert.
It’s not just men who can benefit from masturbation, as anyone can rely on solo time to keep emotions in check, combat stress and be more present.
Known as “mindful masturbation,” the practice brings together solo pleasure and mindfulness to achieve self-connection and body awareness, according to Angie Rowntree, board-certified sexologist.
And this particular type of ancient practice can reap mental, emotional and physical benefits.
“[Mindful masturbation is] an empowering way to approach sexual curiosity and exploration, and it can be an effective means to stop approaching masturbation as something rushed or routine,” Rowntree, a filmmaker behind the award-winning Sssh.com, said.
The benefits of mindful masturbation are varied, with many being the same as other solo fun.
If you’ve ever felt relaxed after a session, adding in mindfulness can strengthen that feeling.
“Engaging in mindful masturbation may help ease stress over time, in part by lowering cortisol levels, especially if done on a regular basis,” Rowntree said.
It also releases calming hormones like oxytocin, which the body releases in response to physical touch and can bring about deep relaxation and better sleep.
While getting busy by yourself may not seem as emotionally beneficial as partnered fun, Rowntree says mindful masturbation can help you slow down and reconnect with yourself.
“You learn to listen,” she explained. “You notice what feels good, what does not, what changes with your mood, and what helps you relax into pleasure.”
Being intentional about solo sessions can also help you learn what you like sexually, as you can explore several different facets, like touch, rhythm, toys, erotica, erogenous zones and more “without worrying about anyone else’s expectations.”
This practice can also build confidence, as Rowntree says, “When you understand your own pleasure, you are often better able to own it.”
If you’re looking to be more mindful about your solo sessions, opt for a private time and a comfortable space where you can truly decompress with anything that supports comfort.
Then, similar to meditation, start with a few minutes of slow, deep breathing to get in the moment and soften any tension.
“This part is basically what you would do in any meditative practice to help your brain shift from mental chatter into honing in on bodily awareness,” Rowntree said.
She also adds that this part of the practice isn’t about getting to climax as fast as possible, or even reaching an orgasm at all. Instead, it’s about slowing down and taking in the sensations.
Next, start with non-genital touch to notice texture, temperature and pressure.
“Vary your touch and take note of what feels good,” Rowntree said. “If you get caught up and finish, that’s fine — as long as you’re enjoying yourself. “
When you finish your practice, take some time to notice how your body feels afterwards, hydrate and rest up.
Above all, remember there’s no perfect way to practice mindful masturbation.
“Some days it may be a quick release. Some days it may be a long, sensual ritual. And some days, it may simply be a way to remember that your body is yours, your pleasure is valid, and there is always more to discover.”
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