When we learn to be mindful and present with our animals, we can unlock tools to improve not only our relationships with them but also the way we connect with the people around us.
But how can we remain present, avoid fuelling emotional fires, and still honour our own feelings? Let’s explore some techniques to stay grounded, authentic, and responsive rather than reactive.
Every behaviour has a deeper reason. When a dog growls, pulls on the lead, or exhibits reactivity, they are communicating their internal state. The same is true for humans. An angry outburst, a dismissive comment, or an anxious withdrawal is rarely about the surface situation; it’s often an expression of unmet needs, past experiences, or inner turmoil.
Understanding this truth allows us to approach behaviour, both in animals and people, with curiosity and compassion rather than judgment. Instead of reacting immediately, we can pause and ask, “What might be going on here?” “What am I making this mean” or ‘Why am I so triggered by this” Taking time to make the shift to foster a deeper understanding of the situation can de-escalate tension and create space for connection.
Being present means giving our full attention to the moment without being lost in thoughts and unconscious reactions about what the situation is triggering in us. Animals naturally live in the present, and they can sense when we’re distracted or emotionally scattered. The same holds true for our human relationships.
When we bring mindfulness to an interaction, we send a clear signal: “I see you. I hear you. I’m here for you.” This presence helps others, whether a dog or a friend, feel safe and valued. In turn, it creates a foundation for trust and understanding.
While mindfulness is powerful, it doesn’t mean suppressing your emotions or pretending everything is fine. True presence involves staying authentic while choosing how to respond rather than react. Here are some techniques to help:
Pause Before Reacting -
When you feel triggered, take a moment to pause. This could be a deep breath, a short grounding exercise, or simply counting to five. This pause creates space between the trigger and your response, allowing you to choose your next steps consciously.
Check In with Yourself and ask:
What am I feeling right now?
What is this reaction trying to tell me?
Is this about the present moment, or is something deeper being activated?
This self-awareness helps you approach situations with clarity and authenticity rather than reacting from a place of overwhelm.
Use Breathing Techniques - Intentional breathing can reset your nervous system in moments of stress.
Try this simple practice:
Inhale for four counts.
Hold for four counts.
Exhale for six counts.
This slows your heart rate and helps you shift out of a reactive state, making it easier to approach the situation with calm and focus.
Suppressing emotions often leads to frustration or even explosive reactions later. Instead, name what you’re feeling (“I’m feeling frustrated” or “I’m feeling anxious”). Naming the emotion helps to diffuse its intensity and allows you to respond authentically.
When your dog is barking or your child is shouting, instead of getting caught up in the noise, step back and observe. What might they be trying to communicate? What do they need in this moment? This compassionate perspective can transform your approach from reactive to supportive.
When we react with frustration or anger to an already heightened situation, we inadvertently add fuel to the fire. For example, if your dog is barking and you yell to stop them, your raised energy can intensify their stress. Similarly, reacting sharply to a friend’s rude comment or stress often escalates the conflict.
Instead, try these steps:
Physically or mentally step back from the situation to gain perspective.
Use a grounding technique like pressing your feet into the floor or focusing on your breath.
Once grounded, address the situation with calm energy. For a dog, this might mean using a soothing tone to redirect their focus. For a person, it might involve expressing your feelings honestly but gently.
When we approach our animals with mindfulness and patience, we model behaviours that can extend into all areas of life. Practicing presence with a reactive dog teaches us to pause, observe, and respond thoughtfully. These skills translate seamlessly into our interactions with loved ones, colleagues, and even strangers.
This doesn't mean that we allow 'bad behaviour' or mis-treatment from others. It means we bring presence to the situation and walk away. There is no obligation to do anything to fix anyone or to change anything.
Over time, this way of being creates a ripple effect. Our calm energy influences those around us, fostering trust, reducing conflict, and deepening connections; while still being honest about how we feel in the middle of it too.
In moments of stress, remember: pause, breathe, and approach with curiosity and compassion. Whether it’s a barking dog or an upset loved one, your presence has the power to transform the interaction. And in doing so, you not only nurture the bond with your animal but also create deeper, more meaningful relationships with the people in your life.

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