I’m going to be real with you: my masturbation routine is not always glamorous. I’ve touched myself on my unmade bed with Six Feet Under playing in the background, not because death turns me on, but because I just happened to be watching it before the mood struck. I’ve tearfully masturbated, in the midst of a break-up, thinking about an ex-partner and swiping boys on Tinder with only a half-eaten bag of Oreos on the bed beside me to ail my sorrows. I’ve masturbated on my couch, not even bothering to take off my pants all the way, in the hopes that it will help me relax before a big presentation later that day. The scenarios are plentiful.
These are all fine ways to masturbate, but in these situations, I was not truly connecting to my body. I was in my head with a specific goal in mind, oftentimes distraction, avoiding life or simply to orgasm. I have recently worked on shifting my self-pleasure routine and learned to connect to my body during masturbation on a deeper and more satisfying level. By engaging in a more mindful experience of self-pleasure, I have worked to enhance both physical and emotional satisfaction.
What Is Mindful Masturbation?
Nazanin Moali, Ph.D., uses an analogy to say that “regular” (i.e. not mindful) masturbation is like driving a car to your final destination without being conscious of the journey or paying attention to how you even got there. Whereas mindful masturbation “involves actively taking in the beauty of your environment as you drive, paying attention to detours and new routes. Not infrequently, you may discover exciting new paths that will make the trip even more enjoyable.”
As individuals, we often develop a masturbation technique that leads us to orgasm as quickly as possible and end up rarely deviating from this pattern. Mindful masturbation involves slowing down, giving love and attention to your whole body, and learning to relax and enjoy the journey, without having orgasm as the goal, although if it happens, great!
Who Would Benefit From Mindful Masturbation?
It is very common to get caught up in our thoughts instead of paying attention to our bodies during partnered sex. I used to worry about how my stomach looked in certain angles, if my partner was actually enjoying themselves and if I was going to orgasm (and if not, whether or not I should fake it). Many men get in their heads about performance in a different way, wondering if their penis is big enough, if they will be able to get and stay hard and if they will orgasm at the “right” time. All of these thoughts take away from the experience of connecting to our bodies and having a satisfying sexual experience in a more personally intimate way.
Nancy Owen, LMHC, suggests that, “Mindful masturbation is great for everyone, but in particular for those who struggle with orgasm or sexual shame that impedes pleasure, as it gives permission for the person to engage in touch simply for pleasure’s sake, with no specified goal.” This makes sense, as mindful masturbation helps folks to get out of their head, which would assist in eliminating any thoughts that would impede sexual enjoyment.
How Do You Engage In Mindful Masturbation?
There is no right way to engage in mindful masturbation, it may look slightly different for every person. The general principle is to spend the time connecting to your body and exploring new and different sensations. Here are some specific tips that will enhance your practice.
- Create positive environment
If you are going to engage in a mindful masturbation practice, move the chips off the bed and create an environment that feels comfortable and relaxing to you. For a lot of folks, cleaning their bedroom will help them to create a space of relaxation and enjoyment. Some folks enjoy taking a bath, lighting a candle and putting on some relaxing music to set the scene. I would highly suggest turning off your phone and clearing your calendar for at least an hour (if not seven) so that you can really sink in and enjoy the experience.
- Focus on your whole body
Mindful masturbation is about taking your time to explore and get in touch with your whole self. You could begin by standing naked in front of a mirror and looking at your body. Take notice of at least three parts of your body that you like. Then lie down and begin to touch yourself, focusing in and thinking of those three parts. Take the time to explore your erogenous zones from your chest to your inner thighs, before narrowing in on the bullseye. Pay attention to the types of pressure, rhythm and movement that feel good for you. Dr. Moali suggests not using a toy or anything that might accelerate the process. Slow down and enjoy the slow build up. If you get close to the edge, go back to touching other parts of your body. You may try using your non-dominant hand to touch yourself, as this can help turn off autopilot and help you really experience the moment and sensations.
- Incorporate mindfulness practice
You can also consciously include a mindfulness practice to your self pleasure. For example, Owen suggests learning some simple meditation or breathing exercises, and then incorporating it during solo sex. The goal is to learn how to experience sensation in your body and when your mind wanders, to be able to focus back on the practice quickly.
Dr. Moali suggests engaging in the practice two to three times a week, as the journey to connect and learn about your body may take time. The first few times I attempted the practice, it simply felt like slow masturbation. However, around the fifth attempt I remember having a few moments where my mind went blank and I felt overwhelmed by the intensity and beauty of my hand slowly touching my body. I also played around with different types of pressure and learned that I enjoyed a more firm grip when touching certain parts of my body. Most notably, I remember leaving the practice feeling calmer and more content. We live in a world where we are constantly bombarded with distractions. One way to prioritize your pleasure, is to take time out of your busy day and explore some me time!