When I started studying mindfulness for sexual concerns in the early 2000s,
Some colleagues were skeptical.
Meditation for sex?
It sounds a bit soft.
Nearly 20 years and many studies later,
The evidence tells us a different story.
I'm Dr.
Lori Braudo,
A psychologist and sex researcher at the University of British Columbia.
In this video,
I'll walk you through what we've learned.
First,
Why mindfulness?
Mindfulness means paying attention on purpose to the present moment with curiosity instead of judgment.
If you've watched the earlier videos in this series,
You've seen why that matters.
Distraction,
Worry,
And self-criticism are some of the biggest breaks on sexual desire.
Mindfulness works directly to address all of these.
Our early studies were with women whose sexual function had been affected by treatment for cancer.
After a short mindfulness-based program,
They reported improvements in desire,
Arousal,
And sexual satisfaction,
As well as in their overall well-being.
From there,
We tested it in women experiencing low desire and arousal more broadly.
Across many different studies,
Women took part in group programs that usually ran eight weeks.
And they practiced at home between the sessions.
Again and again,
We saw improvements in sexual desire,
Arousal,
Satisfaction,
And distress.
We then asked a harder question.
Does mindfulness do better than a good,
Active alternative?
In a randomized trial,
We compared mindfulness to a supportive sex education group.
Both helped.
Mindfulness held its own against a strong comparison,
Which tells us it's a credible,
Evidence-based option.
One finding has always fascinated me.
Researchers,
Including my colleagues,
Have shown that in women,
Genital arousal and the feelings of being aroused often don't line up.
The body can respond one way while the mind does not,
Or might even be turned off.
In one of our studies,
After mindfulness training,
Women's sense of being aroused in their mind came into closer agreement with what their bodies were actually doing,
Something we call concordance.
In other words,
Mindfulness seems to help people notice what's already happening.
What does the practice actually involve?
It's simpler than people expect.
With a body scan,
We move attention slowly through the body and notice sensations without trying to change them.
Then we bring these skills into everyday mindfulness,
Eating,
Showering,
Walking with full attention.
And we integrate more sensations focused mindfulness practices as you touch yourself,
As you pay attention to your body.
Most of the benefit comes from regular practice,
Just 10 to 15 minutes or so a day.
And we can try a short version of that here together.
Close your eyes if that feels okay.
Bring your attention to your feet.
Notice what's already there.
Any sensations,
Or maybe nothing at all.
Slowly move your attention up through your legs,
Your hips,
Your belly.
Simply observe when your mind wanders,
And it will.
And then gently guide your attention back.
Now take one deeper breath and open your eyes.
That's pretty much the foundation of everything we teach.
Mindfulness isn't a quick fix,
And it's not the right fit for everyone,
But for many people living with low sexual desire or other sexual health concerns.
It offers something that medication alone can't,
A different relationship with your own body and your mind.
In the next video of this series,
We'll look at menopause,
What changes to sexual health during the menopausal transition and beyond.
And what factors might be in your control to influence it.
