9 Ways To Feel More Present With Your Partner, According To Experts

If you've been with your spouse for a while, or if you've just grown overwhelmed by life's activity, you may see a schism developing in your relationship. Perhaps you spend too much time on your phone, or your partner is always checking his or her email. Because of all the distractions, neither of you feels truly present.

Even the most loving of couples might experience this. Because, once again, life is hectic. It's natural to become sidetracked while you go about your daily tasks. And you can't expect each other to be completely there all of the time.

However, if you want to slow down in the midst of it all and reconnect with yourself, all it takes is a little awareness. "Mindfulness is a terrific tool for developing and sustaining a healthy and happy relationship," "Improving communication requires being present with your partner and being able to focus, listen, and analyze without being distracted."

Improved communication isn't the only advantage. When life gets challenging, mindfulness may also help you get to know each other better, stay appreciative, and express support. According to experts, there are simple techniques to be more present in your relationship, which you can learn about below.

• Get Rid Of Distractions During Conversations

You may want to "stop, drop, and concentrate" during key moments as a pair, which includes putting your phone down, stopping what you're doing, and listening to your spouse. Not only will they notice (and appreciate) your undivided attention, but it will also enable you to actually hear what they're saying, allowing you to feel even closer.

• Hand Holds

It might good to move closer to your spouse physically to provide an added layer to that undivided focus, especially during critical talks. Put your hand on their arm or clasp hands with them. While you're listening, show physical affection to [deepen] the connection even more.

• Do One Thing At a Time 

Make an attempt to just do one thing at a time while you're alone with your lover, so you can completely appreciate what's going on around you. Focus on the dialogue and words coming out of your lips if you're speaking. Focus on cooking together if you're cooking with others. Concentrate on brushing your teeth if you're brushing them. Multitasking is a difficult habit to unlearn, but by focusing on one item at a time, you may "teach yourself to not over-complicate and aggravate the issue." These techniques can help you feel more present in your house and will have a particular influence on how you connect with your partner.

• Pay Attention to Their Facial Expressions

Paying attention to your partner's facial expressions is one of the simplest methods to keep in touch with them in any scenario. Our conscious mind communicates with words, while our subconscious mind interacts with our bodies. Keep an eye out for subtle movements and other body language that might go unnoticed if you're not paying attention. " This will assist you in determining the influence of what you say and how you communicate on your spouse and your relationship.

• Talk About Sex

Sex is an excellent method to bond with your spouse and feel close to them. But only if you're having fun with it. As a result, make sure you speak out and discuss what you want and need.

"To do so, couples should talk about sex and offer feedback on their likes and dislikes while having a peaceful, pleasurable time — for example, when out on a date night [or] while resting at home in their PJs with a glass of wine."

It could take some time to become used to discussing your romantic life. You'll be pleased you did, though.

• Set New Boundaries

Examine your surroundings for any little behaviors that may be causing you and your partner to drift apart. Then decide on some new limits as a group.

"Does anyone seem to be addicted to their phone when they get home from work?" Is it common for someone to go on their laptop [as soon as] they wake up? Observe the trends, and then work together to establish limits.

Once you establish a few ground rules, such as "no checking email after 9 p.m.," you may realize that your lives become more quiet and you both feel more present.

• Create New Habits

If your existing habits are interfering with your capacity to connect, it may be beneficial to replace them with someone new. "You may take a stroll or walk in nature, work out, play a game, or any other activity that enables for both of you to actually connect," instead of watching TV all night. And sometimes just changing things around is all it takes to get you back on track.

• Cuddle Up

While sex is wonderful, giving affection in other ways may provide your relationship a sense of safety and security, as well as a sense of connection. Consider embracing each other at the end of a long day or giving each other a massage before going to bed. Whatever you pick will aid in the development of a stronger bond and sense of closeness between you.

• Create Meaningful Rituals

When you want to feel closer and stay connected, rituals may help, not just because they offer you something to look forward to, but also because they act as a type of anchor in your week.

"Partnership habits matter, including [...] developing rituals inside your relationship, such as date nights or nighttime walks,"... "Successful couples make healthy habits a priority in some manner, shape, or form."

Little things like these may help you reconnect after a hard week, boost communication, and make you feel more present – even while the world is spinning around you.