Mindful Masturbation

Written byErica Garza
Published 01/24/2025

If you have trouble sitting in mindful meditation for more than one minute, bringing masturbation to the experience is a killer hack.

Overview

If you have trouble sitting in mindful meditation for more than one minute, bringing masturbation to the experience is a killer hack.

What Is Mindful Masturbation?

Mindful masturbation is the practice of self-pleasuring while paying close attention to the present moment and the sensations you’re feeling. It’s different from a masturbation session you might rush through on auto-pilot or complement with porn or other distractions.

In this guide, we’ll discuss the benefits of a mindful masturbation practice, how you can perform this act of self-care, and how it might benefit your sexual partners.

The Basics

What Are the Benefits of Mindful Masturbation?

To understand the benefits of mindful masturbation, you have to know a little about mindfulness meditation. This practice involves focusing on the present moment — not the future or the past — without judgment.

Over time, the more you practice, the more awareness you bring to your thoughts, feelings, and sensations.

Contrary to what most people think about meditation, you don’t have to be seated in a lotus position with your eyes closed to practice mindfulness. You can bring this focus to everyday activities, whether you’re stretching out in yoga class, taking a walk outside, or brushing your teeth.

Studies show mindfulness meditation practice may have the following benefits:

  • Reduced stress and anxiety

  • Lower blood pressure

  • Improved sleep quality

  • Decreased pain

How do those benefits carry over into your sex life? Keep reading to find out how mindful masturbation (sometimes called meditation masturbation) can lead to increased body awareness, less performance anxiety, and reduced stress.

Increased Body Awareness

Practicing mindful masturbation is all about tuning into your body and paying close attention. Instead of stressing about your performance in bed or viewing sex as a set of mechanical actions, mindful masturbation allows you to discover what feels good to you without judgment.

Studies show that easy access to porn leads many people, especially youth, to be influenced by what they see on the screen. They think sex should look and sound a certain way, and therefore, sex becomes performative. Bringing mindfulness to masturbation and/or sex is a way to reconnect to your “authentic sexual self.”

Once you have a better idea of what you find pleasurable during solo sex, you can communicate these self-love preferences to your sexual partners for more intimate and fulfilling sex.

Less Performance Anxiety

Sexual performance anxiety is the inability to get or keep an erection due to anxiety about your performance. It can lead to a number of issues in bed, like premature ejaculation (PE) and erectile dysfunction (ED).

Mindful masturbation gets you out of your head and into your body. It can help you become more aware of the pleasurable sensations preceding ejaculation so you can practice and eventually master self-control.

You’ll also be more in-tune with areas of your body where you’re holding tension, which could be messing with your erections.

Reduced Stress

You already know mindfulness meditation reduces stress. Well, so does masturbation (thanks to “feel-good chemicals” released in the brain). When you combine the two, you have a powerful support system for your mental health.

Lowering stress can have broader implications on whole-body health. It can help you sleep better, increase your energy, improve your mood, control your weight, and lower your risk of heart disease, obesity, hypertension (high blood pressure), and depression.

Having a better idea of what you find pleasurable and being less consumed with stressful thoughts and worries may eventually lead to a happy finale — which is to say, more intense orgasms.

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Things to Consider

How Mindful Masturbation Can Impact Partnered Sex

Many sex therapists believe sexual dysfunctions are linked to anxiety, distractions, inhibitions (like drinking alcohol), and a lack of attention to sexual stimuli (things that turn you on). Using mindfulness is a way to break through these barriers and have better sex.

A review of studies revealed that mindfulness can improve erectile function, sexual desire, arousal, and relationship satisfaction.

One 2020 study found that couples who practiced “sexual mindfulness” were able to slow down, pay closer attention to their own sexual experience, communicate more effectively, and address their thoughts and feelings with their partner in an open and accepting way.

While you may think your masturbation meditation sessions have nothing to do with partnered sex, you’re wrong. Aside from potentially improving sexual function, mindful masturbation can teach you what feels good so you can communicate that more effectively to your partner.

Mindful masturbation can also train you to be more present — so you’re more present to your partner in and out of the bedroom.

Steps to Take

How to Practice Mindful Masturbation

How can you get in on the action? Follow these steps to practice mindful masturbation.

1. Wash Your Hands

Your hands are among the most bacteria-laden parts of your body. Be sure to wash them well with warm, soapy water before touching your genitals. Not doing so can lead to infections or penis irritation.

Using sex toys? Be sure to clean your toys properly before and after each use.

2. Minimize Distractions

Focusing on your sexual pleasure is much easier when there aren’t too many distractions around. Turn off the TV (including porn!) and make sure the temperature is just right so you can masturbate in comfort.

If you typically relax with music, you may want to make a playlist beforehand of sexy (but chill) songs to help you get in the mood.

3. Focus on the Present Moment

When you practice mindful masturbation, try not to be too concerned with reaching the finish line. Focus on the moment as if you’re experiencing these sensations for the first time.

If your mind wanders, bring it back to the present and focus on what you feel physically and emotionally. Be sure to explore other sensual areas beyond your genitals and take your time.

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Tips and Strategies

How to Perfect Your Masturbation Meditation

Mindfulness meditation beginners rarely get it right the first time. The more you practice, the more you’ll learn about your body. As you explore, try these strategies to make the most of your masturbation experience.

Use a Mirror

Masturbating in front of a mirror can help you stay present because you have more stimuli to pin your attention to. Instead of just thinking about what you’re feeling, you can focus on what you look like as you feel those sensations.

Try Out New Masturbation Techniques

Do you usually masturbate the same way to the same fantasies to reach orgasm? Try switching things up. Give yourself permission to try new masturbation techniques like:

See what feels good and what works for you.

Explore Your Erogenous Zones

Your penis gets most of the fanfare when it comes to masturbating, but there are numerous hotspots all over your entire body. They’re called your erogenous zones.

The next time you’re masturbating, give some attention to new areas like your:

  • Inner thighs

  • Scrotum

  • Perineum

  • Nipples

  • Belly button

If you find something that feels surprisingly good, make a mental note to share it with a partner in the future.

Health and Safety

Practice Good Hygiene

Masturbation is probably the safest sex you can have — but not if you neglect your personal hygiene.

As we said before, wash your hands before touching your most sensitive body parts to avoid introducing bacteria. Do the same if you’re using a sex toy.

Use Lube

Lube doesn’t just feel good — it can also help you avoid friction burn on your penis if you’re masturbating a lot. Use a water-based lube when self-pleasuring to keep things comfortable, especially if you plan on using any penetrating toys.

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What to Do Next

Address Sexual Health Issues

Though the research linking mindfulness to improved sexual function is promising, more studies are needed. If you want to improve your erections, you should know other proven treatments are available.

Premature ejaculation treatments include prescription medication, therapy, and climax delay wipes that help reduce sensitivity for longer-lasting sex.

Erectile dysfunction treatments include prescription medication like tadalafil (Cialis®), sildenafil (Viagra®), and Stendra® (avanafil), as well as therapy and lifestyle changes.

Reach out to a healthcare provider today to get a recommendation.

Continue Your Journey to Sexual Wellness

Before you write mindful masturbation off as some new-agey gimmick, give it a try. Curious about other ways to enhance your sex life? You can:

Once you develop a mindful masturbation practice, indulge regularly. Think of mindfulness as a muscle that can be strengthened with practice. The more you train your mind to be present, the easier it’ll become.

In fact, brain imaging studies show that mindfulness changes neural pathways in the brain. The point is, mindful masturbation is really a win-win-win.

6 Sources

  1. Blycker GR, et al. (2018). A mindful model of sexual health: a review and implications of the model for the treatment of individuals with compulsive sexual behavior disorder. https://pmc.ncbi.nlm.nih.gov/articles/PMC6376398/
  2. Leavitt CH, et al. (2020).The sexual mindfulness project: an initial presentation of the sexual and relational associations of sexual mindfulness. https://www.tandfonline.com/doi/abs/10.1080/15332691.2020.1757547
  3. Marchand WI. (2014). Neural mechanisms of mindfulness and meditation: evidence from neuroimaging studies. https://pmc.ncbi.nlm.nih.gov/articles/PMC4109098/
  4. National Center for Integrative and Complementary Health (NCCIH). (2022). Meditation and mindfulness: effectiveness and safety. https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety
  5. Planned Parenthood. (2023). Six reasons masturbation is good for you. https://www.plannedparenthood.org/blog/six-reasons-masturbation-is-good-for-you
  6. Rodríguez MA, et al. (2023). A scoping review of the influence of mindfulness on men’s sexual activity. https://pmc.ncbi.nlm.nih.gov/articles/PMC9966447/
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