My Favorite Place is Inside Your Hug

I have learned that there is more power in a good strong hug than in a thousand meaningful words.


Practice this hugging meditation with a friend and you’ll discover that all of your embraces will then have more heart and meaning for you and others.

What you will need to perform this six-breath hugging meditation with a partner:

  • two warm and willing bodies
  • caring intention
  • curious eyes
  • smiles
  • the breath!
  • your magic words

Three simple steps to this six-breath hugging meditation with a friend:

1. Bow. Facing each other, inhale and on your exhale, bow to one another. Do this two more times mindfully with the breath. Look at your friend’s sweet face.

2. Hug tight. Embrace each other and inhale/exhale taking three more breaths.

3. Silently say your magic words. Step apart now and silently send this message to the one in front of you, “You are precious to me. I am sorry I haven’t been more mindful and considerate. I’ve made mistakes. Allow me to begin anew. Love me. I love you.”

More and better hugs create unique connections between people and make everyone feel better and less alone. After the giving and receiving of a hug, the body releases oxytocin which is one of the feel good hormones.

For an enlightening lecture on the importance of oxytocin to our sense of humanity and well-being, click here: Paul Zak’s TED talk on Trust, Morality — and Oxytocin? 
                                               Zak suggests in this talk:
Dr Love
Oxytocin connects us to other people. Oxytocin makes us feel what other people feel. And it’s so easy to cause people’s brains to release oxytocin. I know how to do it, and my favorite way to do it is, in fact, the easiest. Let me show it to you. Come here. Give me a hug. So my penchant for hugging other people has earned me the nickname Dr. Love. I’m happy to share a little more love in the world, it’s great, but here’s your prescription from Dr. Love: eight hugs a day. We have found that people who release more oxytocin are happier. And they’re happier because they have better relationships of all types. Dr. Love says eight hugs a day. Eight hugs a day — you’ll be happier and the world will be a better place.

Not everyone cares for hugs, but research shows that babies require touch in order to thrive as infants, and I believe we still need to hug tight often as adults. What do you think?


  1. Oh this is absolutely perfect Heather. I’m often complimented on my hugs and I have a few friends and family members who want to hug for as long and as hard as I do. But last year I saw a meditation hug that I wanted to do but couldn’t get anyone to slow down long enough to make it work! : ) But this may just be the thing starting tomorrow! Thank you. I wait to hear from you always. You just seem to know what I need to hear at just the right time!
    Have a lovely Holiday Season Heather
    Lee St. John

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