You're with your partner,
Things are going well,
Then suddenly.
.
.
You're thinking about tomorrow's meeting,
Whether you lock the door or how your stomach looks from this angle.
If that sounds familiar,
You're far from alone.
I'm Dr.
Laurie Brado,
A psychologist and sex researcher at the University of British Columbia.
And today I want to talk to you about one of the most common experiences people describe to me and one of the least discussed,
The wandering mind during intimacy.
Let's start with some reassurance.
Minds wander.
That's what they do.
In a well-known study from Harvard,
Churches checked in with thousands of people throughout their day.
They found that people's minds were off task close to half the time,
Whatever they were doing.
Our minds wander about half the time.
So the problem isn't that your mind wanders during sex.
The problem is,
What happens next?
Back in the 1970s,
Sex researchers Masters and Johnson described something they called spectatoring.
Instead of being in the experience,
You're watching yourself from the outside.
You're evaluating.
Am I doing this right?
Do I look okay?
Am I taking too long?
Later research built on this studies of women's sexual experiences found that distracting thoughts during sex especially thoughts about body appearance and about performance.
Were linked to lower arousal,
Less satisfaction,
And more difficulties with orgasm.
Here's why this matters.
Arousal depends on attention.
Your body can be responding,
But if your attention is somewhere else,
Those signals don't fully register.
It's a bit like eating a delicious meal while scrolling your phone.
The food is there,
But you barely taste it.
So what helps?
First,
Stop fighting your thoughts.
Telling yourself,
Stop thinking about work,
Usually backfires.
Trying to suppress a thought tends to make it come back with a vengeance.
Second,
Practice gently coming back.
This is the heart of mindfulness.
You notice that your mind has wandered and without judging it,
Guide your attention back to the physical sensations,
Warmth,
Pressure,
Texture.
You do it again and again.
Every return is the practice of mindfulness.
Third,
Train this outside the bedroom.
Attention is like a muscle.
In our research at UBC,
Women who practice mindfulness in daily life,
Like noticing the taste of food or the feeling of their feet on the floor,
Found it easier to stay present during intimacy too.
Fourth,
Be kind to your body focused thoughts.
Distracting thoughts are not taken as truths.
We can see that as something the mind does rather than a truth that we need to hold on to.
So let's practice this for just a moment.
Bring your attention to your hands.
Notice their temperature,
Tingling,
The points where your hands might be touching something like your lap.
Within a few seconds,
Your mind will probably drift.
And when you notice it,
Gently say to yourself,
Wandering.
And come back to your hands.
That small move of just noticing where the mind has gone and gently bringing it back is so important for intimacy.
So when the mind wanders,
It doesn't mean that something's wrong with you.
It's an invitation to come back to your body again and again with kindness.
Every time we return,
It's our ability to practice this.
