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TOO MUCH OF A GOOD THING

Today, I will start with a declaration. A “Thus Sayth Doctor Dick,” sorta deal. I know I’ve said this before, but it bears repeating. I reject the concept of sex addiction, that is floating around in the popular culture these days. I know this will rankle a bunch of you, but you need to get over it. Ya see, there ain’t no such thing as a sex addiction. Period!

That being said, I hasten to add that there are sexual compulsions, plenty of ‘em. However, compulsions are not addictions and addictions, while they may involve irresistible impulses, are not the same thing as compulsions. Get it? Got it? Good!

Check it out. With the help of my handy-dandy dictionary, a good place to start in all such discussions, I discovered these two very distinct definitions.

Addiction — a need for and use of a habit-forming substance (as heroin, nicotine, or alcohol) characterized by well-defined physiological symptoms upon withdrawal. Broadly: persistent use of a substance known by the user to be harmful. A state of physiological and psychological dependence on a drug.

Compulsive — driven by an irresistible inner force to do something; i.e. a compulsive liar.See! Different words. Different meanings. Not a particularly complex notion to grasp, right?

And listen, just because a bunch of pseudo-intelligent afternoon talks show hosts banter the two concepts about like they were interchangeable doesn’t make it so. In fact, we do ourselves a huge disservice by jumbling these two very specific concepts. Because finding the proper intervention for either an addiction or a compulsive behavior will be as specific as the problem itself. One thing is for certain; misidentifying one of the things, as the other will surly complicate the problem solving. It’s kinda like going to the doctor with a headache, and when the doc asks where it hurts, you point to your stomach. It simply won’t do.

Dear Dr. Dick, I’ve been married for 5 years now and truly love my wife, however I can never seem to get enough sex. I am 30 and she’s 29, but I constantly find myself in the chat rooms and porn sites lookin for more sex. It’s more than just a hobby; it’s a habit! And if I have a few cocktails in me, and that happens more and more, I really can’t stop myself. I once lost a job once because I used the work computer to search the web for sex. It’s like I’m addicted to sex. My wife knows I have played around (we even did a 3-way once and it was totally hot) but she has no idea how extreme it’s become. I don’t know what’s wrong with me, I’m not unhappy with my wife. I just can’t seem to stop wanting sex. Any suggestions?   — Brian

Dear Brian,

You got it bad, and that ain’t good!porn.jpg

It’s interesting to note that you tell me about your compulsive sexual behavior in the same breath that you claim to love your wife. Love and sex are two very different things. And as you’ve probably guessed already, there’s no necessary connection between the two. Sometimes they go together, but not always. So it is possible to love someone dearly and deeply, but still be consumed with pursuing sex with others.

It appears to me that you’ve really got two problems happening simultaneously. First, your compulsive prowling of the internet for sex. (This is complicated by your alcohol abuse.) Second, the deception you’re practicing on your wife. Let’s deal with each of these in turn.

Your particular sexual activity, like any compulsive behavior (over eating, excessive shopping, etc.), is more than just a bad habit. It’s a serious dysfunction. Take it from me, breaking this behavior pattern will be very difficult, if not impossible, without some professional help. If the problem is as serious as you say, then you’d better seek help right away. This sort of thing, if left untreated, will not only destroy your marriage; it will ruin your life. When you seek professional help, I encourage you to include information about your alcohol consumption. If there is an addiction in all of this, it’s the alcohol, not the sex. And in your case, your (alcohol) addiction may be fueling your (sex) compulsion.

Look for a sex-positive therapist, someone who has experience working with other people similarly challenged. A support group may also be an option. Since you’re not alone in this, there is probably a group already meeting in where you live. You’ll need to do some legwork to uncover these resources, but I promise you it will be well worth your effort.

Now, regarding your relationship. It’s imperative that you come clean with your wife about your (sex) compulsion and probable (alcohol) addiction. Not only will you feel better not having to deceive her anymore, but you’ll also need her support in overcoming these problems. I suggest that you attend to this right away. There’s not a moment to lose.

Good luck

Hey doc! I think I’m addicted to having sex on the internet. I haven’t told my partner. Do you think this is a form of cheating or is it just harmless fun? I like getting off with guys in chat rooms and with my webcam. I feel guilty about it so I guess this tells me something!— Luke

Dear Luke,

You’re having what is commonly known as cyber sex, right? If that’s a good call on myfingering.jpg part, I don’t consider it a form of “cheating” on your partner, any more than I would consider jerking off to porn to be cheating. (We’ll address this notion of cheating in a later column.)

However, your feelings of guilt are another thing all together. They tell me that you are not at peace with your sexual practices. Maybe you need to take a look at this. Are your cyber pursuits a serious concern? Do you squander your sexual energy on cyber sex, instead of sharing it with your partner? Only you can determine this for sure. I can assure you that the guilt feelings will continue to plague you until you dump the sexual practices that are hurtful to you and those you love, and integrate healthier ones in their place.

Good luck

Hi Dr. Dick, My boyfriend cheats on me. Every time he does he begs me for forgiveness. I think ok, but don’t do that again. I love him, but I hate feeling bad all the time. I feel stupid putting up with all of this, but I can’t leave him. I still love him. Please give me some advice. Thank You. Hope to here from you soon, Denise

Dear Denise,cunny_illus.jpg

Before we turn our attention to your boyfriend, let me make a quick observation about you, Denise. You’re a mess, girl! I mean really, take a long hard look at yourself, you’re a freakin’ doormat! How’s the BF supposed to respect you when you have no respect for yourself? How can you say that you love a person that makes you feel bad? You are deceiving yourself, girlfriend, cuz LOVE don’t ever make you feel bad.

As screwed up as your BF is, and he is pretty fucked up, he is just part of the problem. You’ve got some obsession issues yourself that you need to address.Your boyfriend probably has you pegged as a pussy…and not in a good way. He knows you will tolerate his misbehavior, which of course gives him permission to do whatever he feels like doing whenever he feel like doing it. If you’re really serious about reining in the bastard, you’d better come up with a clear, unambiguous message about what you will and will not tolerate. Until you do precisely that he’ll just think that he can roam wherever he wants and whenever he wants.

There are root causes for his behavior, just like there is a root cause for your behavior. To get to the bottom of all of this each of you will need to invest a good deal of time and energy with a therapist. One can only hope that there’s a bank of goodwill between the two of you, enough to carry the day. However, if I had to guess, I’d say there was a slim to no chance for that, right? If so, I advise you throw the bum out. And no more relationships for you till you get your head screwed on tighter.

Good Luck

Stop, I Want To Get Off!

Name: Stefanni
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Gender:
Age: 28
Location: California

Dr Dick: I get off on making out or having sex in public spaces? Is this illegal? Am I Sick? Stefanni

All depends, Stefanni. Most jurisdictions, particularly there in the Golden State would

probably wink at a couple making out in public. I suppose you’d be pushing the envelope if the make-out session included heavy petting. And as to full-on sex in public…CumOn, honey, a 28 year-old female who can’t discern if fucking in public is illegal or not, needs to be in supervised care 24/7. You’re not sick, dearie, you’re retarded.

Good Luck!

Name: stefan
Gender:
Age: 24
Location: GA

Is it weird if I can suck my own dick? Sometimes I do it when I’m really horny?

dares-selfsuck.jpg

Reminds me of the old joke about two guys sittin’ around shootin’ the shit. When they notice a dog over yonder lickin his balls. One guy turns to the other and says; “I wish I could do that!” And the other guy says, “Gee, I hope the dog doesn’t bite!”

Is it weird that you can suck your own cock? Dude, it’s every man’s freakin’ dream! Anyone who is limber enough and/or has a big enough dick to blow himself — wins, IMHO.

Good Luck!

Name: Chris
Gender:
Age: 18
Location: TN

Dr Dick: I’m an uncut male, but am thinking about getting circumcised for the sake of appearance? I don’t like how my dick looks like an anteater. Is this safe? Any suggestions where or what type of doctor to consult? Should I go to a urologist? Plastic Surgeon? Thanks, Chris

Whoa, puppy, stop right there. This ain’t like getting a haircut or trimmin’ your toe nails or even gettin pierced. Circumcision is irreversible and it’s mighty risky too.

I need to say one thing from the outset. Circumcision is a particularly thorny issue for

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me. I firmly believe in the right of an adult to augment, adorn and embellish, or in any other way customize his or her body. Just as long as that person has taken enough time to think it through. None of this, “OMG, I got so drunk and then the next thing I know I have this tattoo emblazoned across my chest!”

At the same time I am a furious proponent of genital integrity. So you see my conflict.

There are, of course, medical reasons for adult circumcision. But having a foreskin that looks like an anteater is not one of them. Besides, no self-respecting physician is gonna start cutting on an 18 year old guy’s cock, just because the fella doesn’t like the way his unit looks.

Here’s what I want you to do, Chris. Take a really close look at your foreskin. I mean a really close look. What do you see? Veins, right? Now pinch your foreskin between

your thumb and forefinger as hard as you can. OUCH! Ya know why that is? Your foreskin is just chock-full of nerve endings, darlin’. Your foreskin contains about 240 feet of nerve fibers and tens of thousands of specialized nerve endings, which can feel the slightest pressure, the lightest touch, the smallest motion, the subtlest changes in temperature, and the finest gradations in texture.

In many ways, your foreskin is just like your eyelid. It covers, cleans, and protects your dickhead just like your eyelid covers, cleans, and protects your eye. Your foreskin keeps the surface of your dickhead healthy, clean, shiny, warm, soft, moist, and sensitive. And there are a whole lot of us who think a foreskin is like totally hot.

Your foreskin is a specialized, sensitive, and functional organ of touch. No other part of the body serves the same purpose. You may be too young to have noticed how pleasurable having an intact dick can be, how it enhances your sexual enjoyment. You

certainly have no frame of reference to the contrary. Therefore, I encourage you to hold on to your lace curtains till you have a little more experience. Besides, if you get cut it removes 50% of the skin of the cock. Do you really have that much to give away?

Finally, I’m of the mind that millions of years of evolution has provided us a covering for our dickhead for a purpose. And to remove it is simply unnatural.

So, Chris, keep your skin unless there’s a medical necessary to remove it!

Good Luck!

Name: Nick
Gender:
Age: 64
Location: Chicago

Are there any vitamins or minerals that will increase the amount of ejaculate? Thanks…your site is very cool and provides a great service!

Why, aren’t you a sweetheart, Nick. Thank you for your kind words.

There sure are loads and loads of companies out there who claim to have products that will increase the volume of a man’s ejaculate. When I search the web for products that promote male sexual enhancement of any sort, I do so as a skeptic. That’s how anyone should go about such a search. If you keep your eyes open and look beyond the pseudo-medical babble you’ll discover two things, as I did.

First, every site I visited advertises their product as a miracle medical breakthrough. Often there is a testimonial or two from some doctor (MD) or doctor (Ph.D.) who substantiates the claims being made. We never really discover who these professionals are, but we are encouraged to take their words as gospel…well because we all know that professional types would never knowingly try and hoodwink us. Exactly! And if you buy that we have some swampland in Louisiana for you too.

Each site also claimed that the product they hawk has undergone rigorous clinical studies proving its efficacy. But they never actually cite any of the studies in question or where these supposed studies were published. Here’s a tip, If there is a sited study and that study was sponsored by the company that produced the product, or is published by them, then you know you’re in trouble.

Second, inevitably each product makes the most outlandish claims. Take this one for instance. I’ll not disclose the product name, because that would be like shooting fish in a barrel. But this is actual copy from one site. Product X will…

  • Intensify ejaculatory contractions due to the strengthening of the vas deferens muscle (the muscle responsible for the expulsion of semen)
  • Increase volume of released ejaculate
  • Produce faster recovery for second orgasms
  • Improve semen quality
  • Produce more satisfying orgasms due to increased contractions and ejaculate
  • Improve prostate health
  • Improve Erectile Dysfunction caused by diabetes
  • Increase sexual well-being and vitality
  • Cure cancer
  • End world hunger

Ok, I made the last two up.

One only has to look closely at the claims to realize they’re hogwash. Besides, they don’t really tell us anything other than the product in question might somehow improve something that may have something to do with male virility. The same could be said about a glass of water. Please read on…

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The truth is, Nick, you can probably do just as well with a modest daily intake of zinc and lecithin supplements. For some, these nutrients have a noticeable effect on the volume of ejaculate. And they’re a whole lot cheaper and easier to get then the trumped-up stuff you see online.

Also keeping yourself hydrated also will also increase the volume of your spunk. It just

stands to reason, the more hydrated you are the easier and more efficiently all your glands responsible for secreting a watery substance, like your prostate, will have getting water from the bloodstream. If you’re dehydrated, your prostate will not have as much water available, and subsequently you’ll spooge considerably less.

Good Luck!

Boys Will Be Boys

Name: James
Gender: Male
Age: 19
Location:
I want to know if I should have sex with a man for the first time.

Well gee, darlin’, I suppose that would all depend on if you are into man-sex or not. If you are, I suppose having your first encounter will be like falling off a log. However, if you’re not into gay sex, then why would you even be considering such a thing.boys kissing

For the sake of argument, let’s just say you are into some hot man-on-man action, or think you are. If that’s the case, I have some questions. Do you have a particular partner in mind? If you do, what is it about this guy that makes you want to get physical with him? If you’re honest with yourself about this, you will probably be able to determine what kind of sexual contact you want to have with the dude. Which brings me to my next set of questions.

What kind of gay sex are you looking to experiment with? Something light, like kissing, making out, mutual masturbation, shared hand-jobs? For more information on this, check out my swell tutorial about hand jobs titled: The Art Of The Humble Hand Job.

Perhaps you’re looking to be a bit more adventurous, like cock sucking. That’s great too. But wait! Would you know how to smoke some pole with grace and ease? If not, check out my tutorial: So Ya Wanna Be A World-Class Cocksucker …Or How To Give The Perfect Blow Job. To find this brilliant expose and lots more information about the humble hummer, go to the CATEGORY pull down menu in the sidebar and look for “ORAL.” Then look for Cock Sucking.

Maybe you’re considering butt fucking. That’s a bit advanced for the gay sex novice, but it’s not unheard of. If I were you, I’d return to the CATEGORY pull down menu in the sidebar and check out the heading “ANAL”. There you will be treated to loads of information about being a good top, like my tutorial, Finessing That Ass Fuck — A Tutorial For a Top. As well as my tutorial for being a good bottom, Liberating The B.O.B Within.

There’s only one thing you absolutely need to know when it comes to ass fuckin, regardless of what position floats your boat. Be sure that whoever is on top uses a condom. And if you don’t know why you need to do that, then darlin’, you’re just not ready for sex with any kind of partner…same sex or otherwise.

Good luck

Name: Tony
Gender: Male
Age: 24
Location:
I’m trying to find out how to get ink marks off my dick without hurting my dickhead.

Whoops! Looks like you need to reevaluate the company you keep when you drink to the point of passing out, my friend.

I realize writin’ shit on a guy’s johnson while he’s unconscious is a hilarious practical joke among the frat-boy crowd. I mean, what could be funnier, right? Of course being on the receiving end of this little prank, like our friend Tony here, is considerably less comical.

i enjoy penisRidding oneself of ink marks, particularly the indelible variety, from one’s privates is a pain — both literally and figuratively. The best one can say about this clean-up chore is that it will probably cure the guy of binge drinking, at least with a bunch of rowdy adolescent-minded companions with Sharpie markers and too much time on their hands.

OK, Tony, here’s what you do. First, apply a liberal coat of baby oil or mineral oil to the effected area. Take your time massaging the oil into your skin. You may discover that this oily massage gives you a woody. That may be the silver lining to your ink-stained cloud. Actually having an erection will help expand the skin of your dickhead and allow the mineral oil to better penetrate the skin. The oil will sink into your skin and help lift the ink stain to the surface.

Follow this part of the treatment with lots of warm soap and water. You should see ink stain lessening.

Next, massage in a liberal mount of rubbing alcohol. Follow this with more warm soap and water.

Continue alternating between mineral oil followed by soap and water and rubbing alcohol followed by soap and water. Always ending the treatment with the soap and water part. A couple applications like this should do the trick. I would, however, recommend that you be as gentle as possible. If the satin persists after two such applications, give your prick a day to rest before attacking the stain again.

Good luck

Hey dr dick! What’s that toll-free podcast voicemail telephone number? Why, it’s: (866) 422-5680. DON’T BE SHY, LET IT FLY!

Coming down from the high:

What I learned about mental health from BDSM

By Jen Chan

Not too long ago, I took my first step into the world of kink. I was a baby gay coming to terms with my borderline personality disorder (BDP) diagnosis, looking for any and every label that could help alleviate the lack of self-identity that comprises my BPD.

I knew I was queer. I knew I identified as femme. But I didn’t know if I was a dominant (top), a submissive (bottom), or a pillow princess; I didn’t even know if I was kinky.

So I tried to find out.

I began to notice a pattern. The sheer rush of euphoria and affection created a high I felt each time I “topped” my partner, and it would sharply drop the minute I got home. I was drained of energy and in a foul mood for days, often skipping work or class. I felt stuck on something because I wanted to feel that intensely blissful sex all over again, but I couldn’t figure out how to get it back.

If you’re familiar with the after-effects of taking MDMA—the crash, the lack of endorphins, the dip in mood for up to a week later—then you’ve got a pretty good idea of how a “drop” felt for me. Just add in an unhealthy serving of guilt and self-doubt, a pinch of worthlessness and a dash of contempt for both myself and my partner, and voila! Top drop: the less talked about counterpart to sub drop where the dominant feels a sense of hopelessness following BDSM—bondage and discipline, domination and submission, sadism and masochism—if after care is neglected.

In the BDSM community, it’s common to talk about the submissive (sub) experience: To communicate the expectations and needs of the submissive partner before engaging in consensual kinky play, to make sure the safety of the sub during intense physical and/or psychological activities is tantamount, to tend and care for the sub after the scene ends and they’re brought back down to earth.

Outside of this, the rush of sadness and anxiety that hits after sex is known as post-coital tristesse, or post-coital dysphoria (PCD). It is potentially linked to the fact that during sex, the amygdala—a part of the brain that processes fearful thoughts—decreases in activity. Researchers have theorized that the rebound of the amygdala after sex is what triggers fear and depression.

A 2015 study published in the Journal of Sexual Medicine found that 46 per cent of the 230 female participants reported experiencing PCD at least once after sex.

Aftercare is crucial and varies for subs, depending on their needs. Some subs appreciate being held or cuddled gently after a scene. Others need to hydrate, need their own space away from their partner or a detailed analysis of everything that happened for future knowledge. But no matter what the specific aftercare is, the goal is still the same: for a top to accommodate a sub and guide them out of “subspace”—a state of mind experienced by a submissive in a BDSM scenario—as directly as they were guided in.

I asked one of my exes, who’s identified as a straight-edge sub for several years, what subspace is like. As someone who doesn’t drink or do drugs, I was curious about what it was like for them to reach that same ephemeral zone of pleasure.

“It gets me to forget pain or worries, it gets me to focus only on what I’m feeling right then,” they told me. “It’s better than drugs.”

My ex gave up all substances in favour of getting fucked by kink, instead. I’m a little impressed by how powerful the bottom high must be for them.

“The high for bottoms is from letting go of all control,” they added. If we’re following that logic, then the top high is all about taking control.

We ended the call on a mildly uncomfortable note, both trying not to remember the dynamics of control that ended our relationship.  Those dynamics were created, in part, by my BPD, and, as I would later discover, top drop.

In the days to follow, I avoided thinking about what being a top had felt like for me and scheduled a lunch date with another friend to hear his perspective.

“Being a dom gives you the freedom to act on repressed desires,” he told me over a plate of chili cheese fries. This is what his ex said to cajole him into being a top—the implied “whatever you want” dangled in front of a young gay man still figuring himself out.

He was new to kink, new to identifying and acting on his desires, and most of all, new to the expectations that were placed on him by his partner. He was expected to be a tough, macho top to his ex’s tender, needy bottom. His after-care, however, didn’t fit into that fantasy. If that had been different, maybe he wouldn’t have spiraled into a place where his mental health was deteriorating, along with his relationship.

The doubt and guilt that he would often feel for days after a kinky session mirrored my own. We both struggled with the idea that the things our partners wanted us to do to them—the things that we enjoyed doing to them—were fucked up. It was hard to reconcile the good people that we thought we were, the ones who follow societal expectations and have a moral compass and know right from wrong, with the people who are capable of hurting other people, and enjoying it.

For my friend, there was always a creeping fear at the back of his mind that the violence or cruelty he was letting loose during sex could rear up in his normal life, outside of a scene.

For me, there was a deep instinct to disengage, to distance myself emotionally from my partner, because I thought that if I didn’t care about them as much, then maybe I wouldn’t hate them for egging me on to do things I was scared of.

My friend has since recognized how unhealthy his relationship with his ex was. These days, he identifies as a switch (someone who alternates between dominant and submissive roles). The deep-seated sense of feeling silenced that was so prevalent in his first kinky relationship, is nowhere to be seen. He communicates his sexual needs and desires and any accompanying emotional fragility with his current partner. He’s happy.

I’m a little envious of him. My second-favourite hobby is rambling about all of the things I’m feeling, and it’s a close second to my favourite, which is crying. I credit my Cancer sun sign for my ability to embrace my insecurities, but there’s still something that makes me feel like I’m not equipped to deal with top drop.

There’s an interesting contrast between how a top is expected to behave—strong, tough, in control—and the realities of the human experience. When a top revels in the high of taking control, but starts to feel some of that control fading afterwards, how do they pinpoint the cause? How do they talk about that insecurity? How do they develop aftercare for themselves?

One of the hallowed tenets of BDSM and kink is the necessity of good communication; to be able to recognize a desire, then comfortably communicate that to a partner. Healthy, consensual, safe kink is predicated on this.

Complete Article HERE!

How your sex life can be improved with mindfulness

Being more present with each other can lead to better sex, therapists say

 

By Olivia Blair

People have turned to mindfulness to make them happier, less stressed and even more able to deal with their mental health conditions such as anxiety or depression – but could it improve your sex life too?

Being mindful essentially means being present and aware of both yourself and your surroundings. The brain is trained to deal with negative and anxious or depressive thoughts through breathing and meditation exercises all stemming in part from ancient Buddhist philosophy.

While therapists are increasingly using it as part of their individual counselling, sex and relationship therapists have also adopted the advice.

“In its broad terms, mindfulness means focusing on the present moment so with couples, because they are often so distracted, stressed and over-committed, it can lead to lots of couples’ mind being elsewhere. A classic complaint is that a partner is distracted,” Krystal Woodbridge, a psychosexual therapist and a trustee of the college of relationship and sexual therapists says. “Mindfulness can mean you are really present with your partner and actually experiencing them in the moment and really paying attention to them.”

This in turn can then lead to better sex – because when partners really feel like they are being listened to, focused on and paid attention to is when better trust is going to be built so they are more likely to be intimate with someone.

“Really being in the moment, noticing their partners body language, facial expressions, tone of voice and what is actually being said is hard to do but it is being present,” Woodbridge says. “… It builds rapport. It you don’t have rapport, you don’t have trust. If you don’t have trust you are not going to be intimate with that person as you are not going to allow yourself tp be vulnerable with them.”

When clients put mindfulness into practice with each other, even if it is a struggle because they are so used to being distracted, it often has a “massive impact on their relationship and sex lives”, Woodbridge says.

Additionally, if someone is struggling with an issue in their sex life such as a performance issue like impotence or the inability to orgasm, mindfulness can also help in this aspect.

“In a sexual scenario what can happen is ‘spectatoring’, which is when a person is not paying attention to arousal or enjoyment and are instead observing and over-analysing themselves fearing the worst. If it is an erectile problem they will be hoping it does not fail or will feel anxious about whether their partner is enjoying it,” Woodbridge explains. “Spectatoring is often quite self-fulfilling so the person might not be able to maintain their erection, will experience sexual pain or they will just feel completely unconfident so they get into a horrible cycle.”

Sex therapists will therefore instruct the client to be mindful and to notice how they are feeling, even if that feeling is anxiety. Once they are aware they feel anxious or nervous they can focus on bringing the mind back to the physical feelings, such as arousal, and divert their focus to this instead.

“Mindfulness gets the person to notice when they are ‘spectatoring’, notice that they are distracted and not focusing on their arousal and physical sensations. It is hard in that moment as the person is anxious but if you don’t the mind will wander and go elsewhere,” Ms Woodbridge explains.

Ammanda Major, a trained sex therapist and head of service quality and clinical practice at Relate told The Independent they regularly introduce mindfulness to their sex therapy sessions for couples.

“We use mindfulness in sex therapy to help people experience more pleasure by being able to relax and stay focused and present in the moment.  Mindfulness can also benefit our relationships as a whole by relieving stress, building intimacy and enhancing inner peace. This in turn allows us to have more positive interactions with our partners,” she said.

She says couples can try mindfulness exercises at home, such as the following:

Individually: 

“Set some time aside every day to focus on your breathing. It doesn’t have to be long to begin with – maybe start with just five minutes a day and work your way up to 20. 

A good way to start is on your own with no distractions.  Close your eyes, relax and start to become aware of how you’re breathing. Breathe in slowly through your nose and exhale through your mouth. Repeat this and gradually become aware of sensations in your body. Recognise and welcome them and then allow those thoughts to drift away to be replaced with other feelings as they arise. Notice what you’re experiencing and feeling. The aim is to let go: rather than reject intrusive thoughts, just let them drift away.”

With a partner:

“Once you’ve practised the breathing exercise a few times on your own, why not with your partner?  Sit facing and look into each other’s eyes.  Breathe slowly in through your nose and exhale through your mouth as before but this time synchronise your breathing.  Do this for several minutes – it may feel a little strange at first but stick with it and it can have powerful results, increasing feelings of relaxation and intimacy.”

Complete Article HERE!