Skip to main content

Walking your dog can be an enjoyable and stress-free experience for both you and your furry friend. However, if your dog tends to pull on the leash or react strongly to distractions, it can turn a peaceful walk into a a stressful zig-zag battle. The secret to a successful and serene walk lies in your energy and presence. Before embarking on your next adventure with your canine companion, consider these three 5-minute meditations that can help reduce pulling and reactivity. After all, dogs follow our energy, and a calm state of mind can make all the difference.

Statistic Alert: Did you know your calm energy can have a positive ripple effect on your dog’s behavior during walks. In fact, studies show meditation can reduce stress by up to 40% and improve overall emotional well-being.  Since your dog takes his cue from your energy, its a win-win to be calm and present during the walk. So go-ahead and unplug from your phone on the walks and plug into your inner state with an effective meditation so you both can enjoy the pleasures and benefit of deep breathing in fresh air, the crisp sensation on your skin of the wind and the benefits of moving your bodies outside.

What is mindfulness when it comes to meditation?

Interoception, the ability to sense and understand your own internal physical sensations, plays a crucial role in helping you become more present during your meditations and walks with your dog. By tuning into your body’s subtle signals, like your heartbeat, breath, and muscle tension, you can achieve a deeper state of mindfulness. This heightened awareness not only enhances your own sense of presence but also allows you to better connect with your dog’s needs and emotions.

When you’re attuned to your own sensations, you become more empathetic and responsive to your dog’s cues, creating a stronger bond and more harmonious interactions during your walks. So, as you practice these quick meditations, remember that interoception can be a powerful tool for fostering a more present and connected relationship with your canine companion.

Meditation 1: Deep Breathing

Start by finding a quiet spot indoors or outdoors where you and your dog can relax. Close your eyes and take a deep breath in, counting to four, hold your breath for the count of four, and exhale slowly to the count of four. Focus your attention solely on your breath, letting go of any distractions.

Imagine a bubble of calm and positive energy surrounding you and your dog. As you both breathe in and out, visualize this bubble expanding and enveloping you both. Feel the peace and relaxation wash over you, knowing that your energy is now calm and grounded.

Meditation 2: Grounding Visualization

Take a few minutes to stand or sit with your dog. Close your eyes and picture roots extending from the soles of your feet into the Earth, connecting you to its grounding energy. As you do this, imagine any stress or tension flowing down these roots and into the ground, leaving you feeling lighter and more centered.

Envision your dog beside you, sharing in this grounding connection. Picture their energy becoming more relaxed and balanced, mirroring your own. Feel the unity between you and your dog, knowing that you’re both ready for a harmonious walk.

Meditation 3: Positive Intentions

Sit quietly with your dog and take a moment to set positive intentions for your walk. Visualize a peaceful and joyful outing together, where both you and your dog are calm and connected.

Send out thoughts of love and gratitude towards your dog. Imagine a glowing, harmonious energy surrounding both of you. As you prepare to leave, carry these intentions with you, knowing that your dog can sense your positive energy and will respond in kind.


Meditation isn’t just a practice for humans; it can significantly impact your dog’s behavior during walks as well. By taking a few minutes to ground yourself, breathe deeply, and set positive intentions before heading out, you can create a serene and enjoyable experience for both you and your dog. Remember, your dog follows your energy, so when you cultivate calmness within yourself, you pave the way for a leash-controlled and stress-free stroll with your furry companion. Happy walking!

photo credit:

Did you find this city dog content helpful? Share it with a friend or link it to social media. Enjoy short clips of silly dogs? Best dog training videos?  Holistic puppy training tips? Follow us on instagram @nydognanny or on YouTube at nydognanny.  Have some news you needs to get to dog and cat parents stat?  Email with your article pitch.

Skip to content