15 ways meditation improves relationships

In this article, I will explain how meditation improves your relationship, brings you closer to your partner and helps you focus on the positive side of the relationship.

Meditation had been used to overcome anxiety, to deal with stress, to improve our sleep and to focus or to overcome a fear or phobia. Meditation reduces blood pressure, alleviates pain and moderates your body’s production of cortisol (the stress hormone), helping you to feel less stressed under pressure.

For thousands of years people have practice meditation for spiritual, physical and emotional well-being. In the recent years, meditation has gained popularity and has become an important practice in many people’s lives.

But how does meditation improve relationships? Research has found there is a strong link between meditation and healthy relationships.

“Quiet the mind, and the soul will speak.” – Ma Bhagavati

How meditation improves relationships

1. Strengthens your connection. Meditation can help you be more loving, caring and kind. Empathy and understanding are very important for any healthy relationship. Moreover, being kind and loving helps you overcome anxiety, depression and improves your overall happiness. And as a result, the connection to your partner will become stronger and more powerful.

2. Teaches you to pause before you react. Many relationships have arguments as a result of reacting without evaluating the situation. Meditation helps being present in the moment and leaving behind old patterns of behaviour. By pausing before reacting, meditation helps you respond in a kinder and wiser way.

3. Keeps you positive. Positive emotions help you stay focus, connected and present, whilst overcoming stress, depression and anxiety. Meditation helps you feel more positive and resilient. When you feel positive about your life, you will improve and strengthen your relationship.

4. Keeps you grateful. Meditation helps you regulate your emotions, overcome stress, keep a positive attitude and change your perspective. In long-term relationships, people begin to take their partner for granted and start to concentrate on their negative traits. When you meditate you are more likely to feel grateful and appreciative towards your partner and as a result more satisfied with the relationship. Moreover, you partner will feel appreciated and more positive about the relationship.

5. Reduces stress. Most people bring home the stress they experience during the day and unconsciously treat their partner poorly by showing no affection, having bad moods and being distant. Meditation keeps you present and connected and significantly reduces stress levels. By practicing meditation every day, your relationship will begin to improve and benefit from it.

6. Improves your self-awareness. Meditation helps you understand your feelings and emotions and where they come from. It helps you detach and observe your feelings from outside, without identifying with them. The more you know yourself, the less vulnerable you are in getting lost when you are in a relationship.

7. Makes you more peaceful. Meditation helps you develop more stillness and peace within yourself. When you feel peaceful, you are more likely to choose more loving, compassionate ways to communicate and respond to your partner.

8. Teaches you forgiveness. Meditation helps you to move forward and to heal. When you can’t forgive your partner and hold resentment towards them, your relationship will lack the ability to grow and your connection will diminish. By practicing meditation regularly, you will learn how to let go and free yourself from the past.

9. It lowers your expectations. Most problems in relationships are a result of unrealistic expectations. People expect their partner to synchronise with how they experience situations and how they think and feel. Moreover, they expect their partner to make them feel complete. Meditation teaches you how to stop projecting your expectations in your relationship and connect better to your partner.

10. Helps you become aware. Meditation helps you gain a better insight of your thoughts and feelings and become more aware of unhelpful habits. You will find it easier to recognise and accept the negative effect these habits have on you and you will begin your journey into self-awareness and self-love.

11. Helps you stay present. Staying present in the moment is extremely beneficial for your relationship. When you worry about the past or the future, you cannot tune in to the present. The more aware you are about the present, the more clarity you have over the situation.

12. Improves your self-esteem. There is a strong link between high self-esteem and meditation. Meditation helps recognise harmful and self-defeating thoughts and creates more positive, helpful ones. The better you feel about yourself, the more similar feelings and emotions you have towards your partner. Read more about self-confidence and relationships here.

13. Helps understand where resentment comes from. Meditation helps you understand that your resentment towards your partner might not be directly linked to their behaviour. Most people have not healed from their childhood experiences or past relationships and tend to bring these in their current relationship. Meditation helps you understand and identify past wounds that require healing in order to move forward. This takes the pressure of your partner and as a result, improves your relationship.

14. Helps you become a better listener. Meditation helps you improve your listening skills as you become less reactive. One of the basic human needs is to understand and be understood. There is no better way to understand someone than by listening to them. Learn how to communicate effectively in relationships here.

15. Helps regulate your emotions. The more you meditate, the more you will learn how to control and regulate your emotions. A lot of arguments in relationships are caused by emotional reactivity. If you hear something you might not like or agree with, your brain perceives it as a threat and transmits signals to your body that result in flight or fight response. Most of the times, people act up from a place of their own insecurities or pain. Learning how to regulate your emotions will help you better control your emotions.


Final thoughts

“I meditate so that my mind cannot complicate my life” ~ Sri Chinmoy

I hope this article has helped you understand how meditation can improve your relationship. By practicing meditation daily, you will become more self-aware, compassionate, kind, forgiving and loving. Also, you will notice positive changes in your body and general well-being and you will overcome anxiety and depression.

If you have any questions, feel free to leave them below and I will be more than happy to answer them.

All the best,



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12 thoughts on “15 ways meditation improves relationships”

  1. Hi Ioana and thanks for sharing this inspiring article. I agree with all that you say here and I can confirm the validity from my own experience. I have been meditating twice daily for more than 45 years now and it is a part of my daily routine that is as integral to my life as sleeping and eating.
    It is actually very interesting to observe over that period how the common understanding of what meditation is has shifted. It is also apparent if you read 19th and early 20th century poetry for example how the concept of meditation was different many years ago. For some people meditating can be a contemplative process, pondering the meaning of something, for others it is a concentrating discipline and yet others just emptiness and now we have notions of mindfulness which is a different take somehow.
    I think the best description I have heard was that meditation is any process that is able to let the awareness go beyond the confines of the activity of meditation itself. Patanjali’s Yoga Sutra is very illuminative in this respect where he describes meditation as a process that involves movement of the awareness to subtler levels. All of the benefits you describe for interpersonal relationships flow as a natural consequence.
    Thanks again and best regards, Andy

    • Hi Andy,

      Thank you very much for your comment. You are absolutely right, there are many types of meditation and they are all beneficial to our body and mind. I like the definition of Patanjali Yoga Sutra, I believe it is very accurate. And as you mentioned, the benefits of meditation for relationships are a natural consequence.

      All the best,

    • Hi Ina,

      Thank you for your comment. I cannot agree with you more, lowering our expectations in relationships is hard and requires practice and awareness.

      All the best,

  2. Hi Ioana,

    I had gone pretty much my entire life thus far without meditating.

    I always had a stereotypical view of it and thought that only “certain types of people” meditate. Oh, how wrong can I be.

    I actually started meditating in January 2018 and it has now become a firm, daily habit for me.

    Admittedly, I’m still a work in progress, but I can attest to the fact that it is starting to make significant changes in my life.

    I’ve never actually considered the impact that my meditating has had on my relationship – however, I am definitely a more calmer, patient, understanding person, and I seem to have far more control over my thoughts and emotions.

    So, I guess this must have a knock-on effect on my relationship.

    I definitely know that this is something I will continue doing and I hope to eventually see all of the good things happen to me that you mention here.


    • Hi Partha,

      Thank you very much for your comment. It is absolutely true, meditation is for everyone. The first effects of meditation for me were feeling more understanding, empathic and the ability to remain calm in situations I previously couldn’t. Wish you all the best in your journey and be confident that with time you can achieve everything mentioned in the article.

      Kind regards,

  3. What a great list of some of the positive benefits that a regular meditation practice will achieve to enhance our lives.
    I enjoy meditating reqularly, and for me, the greatest insight has been that: It’s not my job to change other people or circumstances so that I will feel better. My job is to ‘feel better now’ regardless of external events and circumstances. This is achieved by pausing, and evaluating events and people for what they are….. stuff that is happening outside of me that is beyond my control.
    The only thing I do have control of is my reactions to what I perceive. And now, I am happy that the majority of the time, my feelings are not controled by others, but are a choice I consciously make. And I choose to love and enjoy life because of the huge diversity that is available for us to experience.
    Many thanks for sharing.

    • Hi Andrew,

      Thank you for your comment. I believe you have achieved the highest benefit of meditation, one that many are struggling with. I cannot think of a better life than one you can decide to be happy, regardless of what other people do, say or how they treat you. When one can control their emotions regardless of what is happening around them and what difficulties they are facing, they become capable of anything.

      All the best,

  4. Thnak you so much for this amazing and well-written article. I had no idea that meditation was even something to consider for relationships too!! This is truly mind boggling and I cannot explain how shocked I am with what I’ve learned from your article. You might’ve just saved my relationship with my girlfriend. Thank you so much

    • Hi Misael,

      Thank you for your comment. I am happy to hear that you’ve learned new things and you’ve improved your relationship after reading my article. 

      All the best,


  5. Hi! Meditation has become a part of my daily ritual I had used it off and on over the past two years but lately have done it daily, Your articles are all very good and will definitely put a lot of your advice to work in my daily life.
    Thanks for sharing

    • Hi Rhonda,

      Thank you for your comment. I am happy to see that my articles are a great influence in your life. Please share with friends and family for support. Indeed, meditation is crucial for all of us. I can always tell from my behaviour and interactions with others if I haven’t done any meditation for a while.

      All the best,


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