1800 Century English Literature Essay

Presentation Sonnets have been utilized for a considerable length of time to convey, stow away, safeguard and change implying that in typical speech would lose its essentialness. The essentialness of sonnets is as indispensable as mankind as is resounded by the expressions of John Keating who stated, â€Å"We don’t peruse and compose sonnets since it is adorable. We peruse and compose sonnets since we are individuals from humankind. What's more, humankind is loaded up with passion†¦Ã¢â‚¬   Therefore, sonnets can recount to a story, distinctively depict an item or circumstance, express the sentiments of enliven and in-invigorate things past what the ordinary sentence structure ever will (Kurkland). The utilization of language as a vehicle or instrument of conveyance is fundamental all through accounts everything being equal. Etymological significance is noted in numerous sonnets composed before the 1800 on the grounds that they catch chronicled minutes and incredible deeds of men w hich typical language would not do a lot of equity.  Hero and Lander is a fragmentary sonnet  by Christopher Marlowe who lived during the 1550s , a retelling a romantic tale of two individuals, first composed by a Greek writer Masseus Grammaticus yet retold by Marlowe in an interesting sexy and suggestive way that caught the hearts of a large number of his counterparts and was viewed as a perfect work of art. The skirmish of Maldon is a sonnet named after a renowned fight battled towards the finish of tenth century between the English and the Vikings. The sonnet depicts the occasions of the fight and the grisly experience suffered by the contenders, the demonstration of courage(folly)by the primary character in the sonnet King Brithnoth, who was the English driving his military against the Viking intrusion.  The two sonnets underscore the significance of etymological gadgets and uncover the significant worries of the period regarding human turn of events. They are an enthusiastic record of their subject and endeavor to convey a clear and moving record of the occasions utilizing style and imagery to convey their sincerely loaded subjects. Correlation and Contrast In Battle of Maldon, the initial refrain starts at a high note. †Then he requested every one of his warriors his pony to free Far away to send it and forward to go, To be aware of his hands and of his high heart†¦Ã¢â‚¬  Clash of Maldon The ruler is encouraging his officers on for a battle. He doesn't give them an opportunity to consider returning or of retreat. He additionally urges them to be courageous. In Hero and Lander, the start is as emotional as the one on Battle of Maldon. â€Å"On â€Å"Hellespont, liable of genuine love’s blood, In see and inverse two urban communities stood, Ocean borderers, detached by Neptune’s might;..† The way that there is blame is now a portend of disclosures of sins ahead. The heart , which is suggested in these initial scarcely any lines (by genuine affection and blood) is additionally referenced in Battle of Maldon , to draw out the earnestness and tense condition the subjects in the sonnets are encountering. The key similitudes and contrasts between the two social time frames spoke to by these stories While Hero and Lander was composed during the time of sentimentalism in Europe when a large portion of the academic work depended on the human sciences, scholarly advancement dependent on philosophy religion and expressions of the human experience became the overwhelming focus. It was the time of Shakespeare and individuals were progressively worried about themes, for example, love, equity, war, among others. The skirmish of Maldon was anyway composed when people existed to serve the desire of their lords, fights were battled as frequently as duels and everything was finished with the point of doing combating a foe and ensuring limits. The clash of Maldon lifts moral triumph over physical triumph. Despite the fact that the ruler is crushed, his activity of giving the Vikings access to his region, â€Å"Then did the lord, in his overweening heart Loan land a lot to that hated individuals. At that point ‘gan he get out †over the virus water Brighthelm’s child, and all the band tuned in. â€Å"Now room is allotted you, come quickly to us.† (The clash of Maldon)  This is a demonstration gallantry since he decides not to face a conflict with a foe who is significantly distraught. In doing this, he had the option to make a level-doing combating field for his rivals who later butchered him cruelly. Be that as it may, ruler Brithnoth kicks the bucket, his demonstration of bluster lives in the sonnet right up 'til today. His nation men who likewise remain by his body to battle til' the very end additionally show the solidarity, nationalism and faithfulness requested of any subject. The other people who fled depict an impact of tricky and defeatist like men who chose to escape their own siblings while they are being butchered. In spite of the fact that a portion of the writings first and foremost and the finish of the first composition were scorched in a fire, the foundation to the sonnet totally catches the brave demonstration of Brithnoth who chooses to battle to death rather than the alternative of taking care of the Vikings. The two sonnets appear to be worried about a focal item in the human body, the heart. They attempt to clarify how the heart is a significant segment on moving men to act in either weakness, courage or absurdity.  In differentiate, the two sonnets likewise address diverse theme by and large. While the clash of Maldon tends to fearlessness, profound quality and reliability (ethics), Hero and Lander centers around the enthusiasm and force of affection and its impact on people. While the previous is drawn toward standards and ideals (objective), the last is drawn toward human misery and bliss. Be that as it may, the two sonnets advocate for kicking the bucket for a reason. In the clash of Maldon, the reason is respect while in Hero and Lander, its adoration References Daniel J Kurkland 2000. www.Critical reading.com http://www.criticalreading.com/poetry.htm â€Å"The Battle of Maldon† interpreted by Barridge Wilfridge.  1997-2009 http://www.battleofmaldon.org.uk/index.htm â€Å"Hero and Leander, Christopher Marlowe †Introduction.† Poetry Criticism, Ed. Lawrence J. Trudeau. Vol. 57 Gale Cengage, 2004. eNotes.com. 2006. 11 Dec 2009 <http://www.enotes.com/verse analysis/saint leander-christopher-marlowe> â€Å"Hero and Leander†, by Christopher Marlowe http://www.classic-literature.co.uk/english creators/sixteenth century/christopher-marlowe/saint and-leander/ Â

Quinceanera by Judith Ortiz Cofer

Quinceanera is a sonnet composed by Judith Ortiz that discussions about a little youngster getting ready for her progress from a kid into a lady. In Spanish, the word Quinceanera is utilized to allude to a festival that is done to praise the change of a young lady into a lady where she develops and gets mindful. In the sonnet, Judith Cofer takes a gander at the progressions she needed to experience when she turned fifteen. She prevails with regards to passing on a bunch of feelings and changes she suffered in a distinctive way that has been adulated by numerous critics.Advertising We will compose a custom research paper test on Quinceanera by Judith Ortiz Cofer explicitly for you for just $16.05 $11/page Learn More The way of life of Latin society shapes the focal subject of the sonnet. In the Latino people group, the Quinceanera is one of the most significant festivals as it denotes the passageway of a little youngster into womanhood ordinarily at fifteen years old. The Quinceanera is an intricate and shared issue that is led by the girl’s guardians. The festival generally starts with a Catholic mass that is trailed by a gathering where fourteen couples go to the young lady. We can, subsequently, see that Judith Cofer obtains vigorously from the Latin social culture while composing the sonnet (Kennedy and Pearson 586). All through the sonnet, the speaker utilizes the principal individual voice ‘I or My’. Likewise, the speaker’s voice and the usage of word decision uncovers her way of life as a female. This is represented in the expression â€Å"I reach under my skirt to feel a glossy silk slip† (Cofer 116). The quinceanera is related with a particular ceremony that includes a conventional three step dance move that is performed by the dad and girl. The event is likewise includes toasting of wine and the young lady tossing a bundle to a gathering of young men to figure out who will have the distinctions of hitting the dance flo or with the young lady. Despite the fact that the festival is normally tedious and costly, it denotes a significant time in numerous families. To the speaker of the sonnet, the service just added to increasing her uneasiness, and this can be seen from the line â€Å"†¦waiting for every hour to discharge me.† She is anxious and can't trust that the festival will end (Stavans, 96). She fears being a lady and doing the majority of the things that were accomplished for her. Judith Cofer in her sonnet investigates the issues of being a lady. In a general public, that considers a to be as sub-par compared to a man; she is against the progressions that go with womanhood. This she says would one say one is of the reasons that drove her to compose the sonnet dependent on her own encounters when she turned fifteen.Advertising Looking for explore paper on american writing? We should check whether we can support you! Get your first paper with 15% OFF Learn More In the sonnet, at fif teen, she is developing and needs to get rid of adolescent practices since she is presently turning into a lady. This denotes the start of another life where she would be liable for the vast majority of the things she had accomplished for her. This is apparent in the line â€Å"I am to wash my own garments and sheets from this day on,† where the artist gripes about doing her clothing (Stavans, 96). In the sonnet, the writer considers herself to be a little youngster bound in a develop girl’s body. She is seen respecting herself in a wonderful dress with her hair all around fixed as she envisions of developing on the day and turning into a lady. The sonnet is subsequently about how everybody accepts of developing up and halting all the adolescent practices, however now and again it might be difficult to value the change. As per the sonnet, there is a period for being a kid and an opportunity to develop into a grown-up. The essayist utilizes persona, and this is seen whe n the little youngster attempts to clarify her sentiments about growing up into a grown-up. The essayist has additionally utilized a ton of symbolism in the sonnet particularly when the little youngster in the sonnet attempts to clarify her changing looks and feelings. The utilization of metaphorical language has assisted with making the verse rich. For instance, the fifth line says, â€Å"It is delicate as within my thighs† which catches the creative mind of the peruser as well as makes the sonnet fascinating. The utilization of allegorical language likewise helps in underscoring on the progressions she is encountering when her youth is consummation, and she is transforming into a lady. The little youngster is terrified and fears turning into a lady. In the sonnet, she thinks about herself to a wrecked clock, and she is terrified that as her skin expands it will break her bones. The artist composes, â€Å"At night I hear myself developing and wake to discover my hands float ing of their own will to alleviate skin extended tight over my bones† (Cofer 116). To the little youngster, the main beneficial thing that left of her youth is the recollections she has of when everything was fun and clear. The progress to adulthood has been a battle for the little youngster. She sees that in the wake of transforming into a lady, she will put on glossy silk slips and her days as a naã ¯ve young lady who plays with toys will be a distant memory. Her meaning of being a lady is that she should accomplish a greater amount of the family unit assignments, for example, washing her clothing as she gets ready for marriage.Advertising We will compose a custom research paper test on Quinceanera by Judith Ortiz Cofer explicitly for you for just $16.05 $11/page Learn More Her body changes are making her stressed and the way that her menstrual periods have begun causes her to feel embarrassed about being a lady. She cries that states â€Å"the little stream of blood I acc ept heads out from my heart to the world were shameful† (Stavans, 96). Losing her toys appears to influence her so much that she is worried about the possibility that that her new course in life won't grant her to play with them and this makes her apprehensive. In the initial two lines of the sonnet, she cries that her doll is being pressed like a dead kid. To her, this implies the passing of her adolescence and the start of another life that she despises. While finishing up the sonnet, the author gives her dread of being a lady and her life being â€Å"wound contorted like the guts of a clock† (Cofer 116). End The progress from adolescence to adulthood is one of the vital strides in everyone’s life. To a few, it very well may be simple and acknowledged, however to other people, the change is loaded up with a great deal of dread, uneasiness, and hatred. Judith Cofer’s change into a lady was perhaps the hardest period in her life. She composes the sonnet to represent the blended sentiments she had during the change and the occasions that denoted this progress. The adjustments in her body and the desires for the general public made her humiliated and angry of the progress. Work Cited Cofer, Ortiz. Quiet moving: an incomplete recognition of a Puerto Rican adolescence. New York: Arte Publico Press, 1990.Print Kennedy and Pearson, Gioia. A prologue to Fiction, Poetry, Drama, and Writing. New York: Pearson Longman, 2004.Print Stavans, Ilan. Quinceaã ±era. Santa Clause Barbara: Greenwood, 2010.Print This examination paper on Quinceanera by Judith Ortiz Cofer was composed and presented by client Reuben Spencer to help you with your own examinations. You are allowed to utilize it for research and reference purposes so as to compose your own paper; in any case, you should refer to it in like manner. You can give your paper here.

Mindfulness-Based Relationship Enhancement Benefits

Mindfulness-Based Relationship Enhancement Benefits Relationships Print Understanding Mindfulness-Based Relationship Enhancement By Arlin Cuncic Arlin Cuncic, MA, is the author of Therapy in Focus: What to Expect from CBT for Social Anxiety Disorder and 7 Weeks to Reduce Anxiety. Learn about our editorial policy Arlin Cuncic Updated on October 20, 2019  Getty / Adam Berry / Stringer More in Relationships Spouses & Partners LGBTQ Violence and Abuse In This Article Table of Contents Expand Defining Mindfulness What Is MBRE? MBRE Techniques Benefits Research Practicing at Home View All Back To Top Mindfulness-based relationship enhancement (MBRE) is a set of techniques used with couples who are already content with each other (i.e. not in distress) to help strengthen coping skills related to stress within the relationship. All couples will face life challenges and stressors in their lifetime. As these difficult periods of life emerge, it is helpful for couples to have skills that promote working together and positive, adaptive coping strategies. That is where mindfulness-based relationship enhancement comes in. MBRE has been shown to be effective for boosting stress coping skills, increasing personal well-being, improving relationship happiness, and increasing stress management skills. The ultimate goal of mindfulness-based relationship enhancement is to learn how to be present in the moment, accepting of whatever challenges you are facing individually and as a couple, and taking your time reacting and making decisions to avoid the negative impact of hasty choices made in the heat of the moment. Defining Mindfulness Before we start to understand mindfulness-based relationship enhancement, it is helpful to take a step back and learn a bit about the concept of mindfulness. Mindfulness refers to being in a state of focused attention and awareness of your present experience. It also involves being curious, open, and accepting of that experience. When you are acting mindfully, you dont immediately react to thoughts or emotions that pass through your mind. Instead, you act as a non-judging observer who explores and acknowledges feelings without immediately reacting. In this way, the roots of mindfulness lie in Buddhist or Zen meditation. How does mindfulness help you? When you learn to practice mindfulness, you are learning how to cope in all of the different areas of your life. Rather than being a skill, mindfulness is a way of approaching life and the world. Mindfulness makes all things in life more pleasant, it helps you to think more clearly, aids in being in the moment, and increases your ability to cope with stressful events. Mindfulness Meditation: How Do I Do It? What Is Mindfulness-Based Relationship Enhancement? Mindfulness-based relationship enhancement is simply the extension of mindfulness techniques to the relationship realm. MBRE has the same purpose as mindfulness-based stress reduction (MBSR), founded by American professor of medicine Jon Kabat-Zinn, except that it is applied to couples. Instead of allowing disagreements to escalate, which can happen when couples react in haste or out of anger or anxiety, MBRE teaches couples how to prevent and diffuse disagreements and conflict. 4 Components of MBRE There are four main areas on which MBRE is based as follows:Mindfulness: Learning to be non-judging of all experiences in the present moment (good and bad). This means experiencing present-moment awareness but not reacting to it.Acceptance: Learning to accept experiences as they are, which leads to increased compassion and empathy for yourself and your partner.Relaxation: Learning to generate the relaxation response, which helps to manage stress and improve feelings of well-being, clarity, and the ability to remain calm.Self-broadening: Developing a greater sense of trust, connection, and love for everyone. MBRE also involves gaining insight into your own patterns of interactions in your relationship, and feelings and thoughts. It could be that you and your spouse have each fallen into negative ways of thinking or interacting with each other that could be improved. Whats the advantage of mindfulness in a relationship? In general, being mindful as a couple means not getting caught up in both the little annoyances of life, as well as not being overwhelmed by the larger life challenges. It means being flexible and non-judgemental, accepting differences, being less reactive, and being more objective. All of these qualities, both on a personal level and as a couple, will serve you well in facing the world togetherâ€"as well as simply spending time with one another. MBRE Techniques The following are mindfulness-based relationship enhancement techniques that may be used as part of this set of strategies. Partner-focused loving-kindness meditation: Loving-kindness meditation is focused on care and concern for yourself and others. It involves learning to feel pure love and opening up your mind and heart to your partner. It also reflects selflessness and breaking down barriers.Learning to be mindful of daily pleasant events: This technique involves becoming open to the present moment in a non-judging way. This allows us to notice the smaller things in life that we may not normally notice. It also promotes gratitude and being thankful for pleasant experiences.Improving intimacy through mindful touching and eye-gazing: Mindful touching and eye gazing involve touching your partner or looking into your partners eyes and noticing whatever you feel in the moment. Benefits What are the established benefits of mindfulness-based relationship enhancement? There is robust and growing scientific evidence to support the positive effects of the use of mindfulness in improving relationships. Some of the many benefits of MBRE include: Increased relationship satisfactionIncreased acceptance of ones partnerImproved individual well-beingLowered relationship distressIncreased self-reported empathyIncreased ability to respond to relationship stressImproved emotional stress responsesImprovements in perceptions of the relationship (before and after disagreements)More adaptive communication stylesImproved relaxation responseDevelopment of a buffer against chronic stressCalming of emotional arousal Mindfulness-based relationship enhancement can involve using strategies individually (such as practicing mindfulness on your own) or as a couple. These strategies allow you to become better in tune with yourself and your partner, to increase your empathy, and see problems that arise as challenges to be overcome rather than as threats to your relationship. Think of the last time you found yourself upset in your relationship. Chances are that instead of collaboration and understanding, one or both of you were upset and being confrontational. While stress can lead to conflict and negative emotions, when you practice mindfulness, you will experience compassion and acceptance in the moment, which will improve outcomes for your relationship. Could Negativity Be Hurting Your Marriage? Research A 2004 study in the journal Behavior Therapy investigated the use of mindfulness-based relationship enhancement to enhance the relationships of couples who were happy and not in distress. The study showed that there were positive outcomes of MBRE in the following areas. In addition, all of these benefits continued to show at a 3-month follow-up in the study. Benefits for Couples Enhanced relationship satisfaction Improved autonomy Improved relatedness Increased closeness Increased acceptance of each other Lower relationship distress Benefits for Individuals Increased optimism Enhanced spirituality Improved relaxation Reduced psychological distress A 2015 phenomenological study published in the Journal of Marital and Family Therapy investigated the impact of a relationship enhancement program for couples expecting their first child. This program was called the 4-Week Mindful Transition to Parenthood Program and involved mindfulness practices and interpersonal activities with an aim of developing personal and interpersonal skills for being in tune with oneself and each other in a couple. The study involved semi-structured interviews with 13 couples and identified four areas of improvement after the mindfulness program: Positive change for individuals in terms of awareness and acceptanceImprovements in the couple relationship such as a deeper connection with each otherFeeling more prepared for the arrival of the baby and more confident as parentsMore involvement and better identification on the part of fathers These study findings highlight the benefits of MBRE in terms of positive enhancements for both individuals in the relationship as well as the couple as a whole unit. Practicing at Home How can you practice mindfulness-based relationship enhancement on your own at home? One way to do this is to draw on the techniques of MBRE on your own. Below is a list of quick mindfulness strategies that you can employ on your own as a couple to start adding mindfulness to your relationship. Disconnect. Put away your phones when you are together. Be in the moment and talk to each other.Listen actively. Rather than thinking about what you will say next, listen to what your partner says. Ask questions and be curious.Feel grateful. Notice the times when your partner makes you feel happy and feel gratitude for those moments.Be silent. Enjoy a bit of silence together. You dont always need to be talking to connect.Respond. Instead of reacting with anger or emotions, take a breath, and respond in a rational way to problems that come up or the challenges that you face together.Create a vision. Make a list of 10 to 20 ways that you want to interact with each other in the future, such as We support each others growth or We do something new or fun together once a month.Engage in caring behaviors. Ask your partner what things make them feel good, and make a commitment to do those special things on a regular basis. Examples might include buying flowers or holding hands.Daily apprecia tion. Make a habit of expressing appreciation for each other once a day. Take a moment free of distractions and describe to each other something that the other person did that made you feel good.See through new eyes. Slow down for a moment and see your partner through new eyes. Really notice things about your loved one that you take for granted, and fall in love all over again.Eye gazing. Take a few minutes and spend it gazing into each others eyes. This type of extended eye gaze increases oxytocin, which is the hormone that increases bonding.Embrace. When you first see each other at the end of the day, before you say anything, embrace without talking until the point that you feel both of you relaxing. This engages the vagus nerve, which helps induce the relaxation response.Breathe together. Practice mindful breathing together, in which you slow down in the inhale and exhale. This practice will also induce a relaxation response.Mindful conversation. When you talk to each other, prac tice being open-minded and non-judgmental. Whether you have a deep conversation or a good laugh, be present at the moment without reacting or judging.Be compassionate. See your partner in a compassionate way. In what ways has he or she suffered? See your partner not as an enemy but as a person needing compassion.Meditate together. Find a loving-kindness meditation or another type of meditation on Youtube and practice it together. One practice that a couple can do to grow closer, that is easy and  wholesome, is  mindfulness meditation.Mindful touching. Spend time touching each other in an intentional way, rather than mindlessly. Be aware of what you are doing and focus on the moment.Think before speaking. Before talking to your partner, take a moment to think about what you want to say and make sure that you are clear on what you want them to know and what result you want from the conversation. Also, be aware of how you are feeling in that moment. A Word From Verywell Mindfulness-based relationship enhancement has a long history and proven benefits to help you build a stronger and more resilient foundation as a couple. If you are already in a happy and positive relationship, MBRE may be helpful to prepare you for the life challenges you will eventually face, such as having children, job loss, financial difficulties, illness, etc. Whereas many couples may be thrown off by these events, through MBRE you will be better prepared to respond to each other in an adaptive way and be mindful of how your individual behavior affects your relationship and all areas of your life. How Imago Therapy Can Transform Your Relationship

Mindfulness-Based Relationship Enhancement Benefits

Mindfulness-Based Relationship Enhancement Benefits Relationships Print Understanding Mindfulness-Based Relationship Enhancement By Arlin Cuncic Arlin Cuncic, MA, is the author of Therapy in Focus: What to Expect from CBT for Social Anxiety Disorder and 7 Weeks to Reduce Anxiety. Learn about our editorial policy Arlin Cuncic Updated on October 20, 2019  Getty / Adam Berry / Stringer More in Relationships Spouses & Partners LGBTQ Violence and Abuse In This Article Table of Contents Expand Defining Mindfulness What Is MBRE? MBRE Techniques Benefits Research Practicing at Home View All Back To Top Mindfulness-based relationship enhancement (MBRE) is a set of techniques used with couples who are already content with each other (i.e. not in distress) to help strengthen coping skills related to stress within the relationship. All couples will face life challenges and stressors in their lifetime. As these difficult periods of life emerge, it is helpful for couples to have skills that promote working together and positive, adaptive coping strategies. That is where mindfulness-based relationship enhancement comes in. MBRE has been shown to be effective for boosting stress coping skills, increasing personal well-being, improving relationship happiness, and increasing stress management skills. The ultimate goal of mindfulness-based relationship enhancement is to learn how to be present in the moment, accepting of whatever challenges you are facing individually and as a couple, and taking your time reacting and making decisions to avoid the negative impact of hasty choices made in the heat of the moment. Defining Mindfulness Before we start to understand mindfulness-based relationship enhancement, it is helpful to take a step back and learn a bit about the concept of mindfulness. Mindfulness refers to being in a state of focused attention and awareness of your present experience. It also involves being curious, open, and accepting of that experience. When you are acting mindfully, you dont immediately react to thoughts or emotions that pass through your mind. Instead, you act as a non-judging observer who explores and acknowledges feelings without immediately reacting. In this way, the roots of mindfulness lie in Buddhist or Zen meditation. How does mindfulness help you? When you learn to practice mindfulness, you are learning how to cope in all of the different areas of your life. Rather than being a skill, mindfulness is a way of approaching life and the world. Mindfulness makes all things in life more pleasant, it helps you to think more clearly, aids in being in the moment, and increases your ability to cope with stressful events. Mindfulness Meditation: How Do I Do It? What Is Mindfulness-Based Relationship Enhancement? Mindfulness-based relationship enhancement is simply the extension of mindfulness techniques to the relationship realm. MBRE has the same purpose as mindfulness-based stress reduction (MBSR), founded by American professor of medicine Jon Kabat-Zinn, except that it is applied to couples. Instead of allowing disagreements to escalate, which can happen when couples react in haste or out of anger or anxiety, MBRE teaches couples how to prevent and diffuse disagreements and conflict. 4 Components of MBRE There are four main areas on which MBRE is based as follows:Mindfulness: Learning to be non-judging of all experiences in the present moment (good and bad). This means experiencing present-moment awareness but not reacting to it.Acceptance: Learning to accept experiences as they are, which leads to increased compassion and empathy for yourself and your partner.Relaxation: Learning to generate the relaxation response, which helps to manage stress and improve feelings of well-being, clarity, and the ability to remain calm.Self-broadening: Developing a greater sense of trust, connection, and love for everyone. MBRE also involves gaining insight into your own patterns of interactions in your relationship, and feelings and thoughts. It could be that you and your spouse have each fallen into negative ways of thinking or interacting with each other that could be improved. Whats the advantage of mindfulness in a relationship? In general, being mindful as a couple means not getting caught up in both the little annoyances of life, as well as not being overwhelmed by the larger life challenges. It means being flexible and non-judgemental, accepting differences, being less reactive, and being more objective. All of these qualities, both on a personal level and as a couple, will serve you well in facing the world togetherâ€"as well as simply spending time with one another. MBRE Techniques The following are mindfulness-based relationship enhancement techniques that may be used as part of this set of strategies. Partner-focused loving-kindness meditation: Loving-kindness meditation is focused on care and concern for yourself and others. It involves learning to feel pure love and opening up your mind and heart to your partner. It also reflects selflessness and breaking down barriers.Learning to be mindful of daily pleasant events: This technique involves becoming open to the present moment in a non-judging way. This allows us to notice the smaller things in life that we may not normally notice. It also promotes gratitude and being thankful for pleasant experiences.Improving intimacy through mindful touching and eye-gazing: Mindful touching and eye gazing involve touching your partner or looking into your partners eyes and noticing whatever you feel in the moment. Benefits What are the established benefits of mindfulness-based relationship enhancement? There is robust and growing scientific evidence to support the positive effects of the use of mindfulness in improving relationships. Some of the many benefits of MBRE include: Increased relationship satisfactionIncreased acceptance of ones partnerImproved individual well-beingLowered relationship distressIncreased self-reported empathyIncreased ability to respond to relationship stressImproved emotional stress responsesImprovements in perceptions of the relationship (before and after disagreements)More adaptive communication stylesImproved relaxation responseDevelopment of a buffer against chronic stressCalming of emotional arousal Mindfulness-based relationship enhancement can involve using strategies individually (such as practicing mindfulness on your own) or as a couple. These strategies allow you to become better in tune with yourself and your partner, to increase your empathy, and see problems that arise as challenges to be overcome rather than as threats to your relationship. Think of the last time you found yourself upset in your relationship. Chances are that instead of collaboration and understanding, one or both of you were upset and being confrontational. While stress can lead to conflict and negative emotions, when you practice mindfulness, you will experience compassion and acceptance in the moment, which will improve outcomes for your relationship. Could Negativity Be Hurting Your Marriage? Research A 2004 study in the journal Behavior Therapy investigated the use of mindfulness-based relationship enhancement to enhance the relationships of couples who were happy and not in distress. The study showed that there were positive outcomes of MBRE in the following areas. In addition, all of these benefits continued to show at a 3-month follow-up in the study. Benefits for Couples Enhanced relationship satisfaction Improved autonomy Improved relatedness Increased closeness Increased acceptance of each other Lower relationship distress Benefits for Individuals Increased optimism Enhanced spirituality Improved relaxation Reduced psychological distress A 2015 phenomenological study published in the Journal of Marital and Family Therapy investigated the impact of a relationship enhancement program for couples expecting their first child. This program was called the 4-Week Mindful Transition to Parenthood Program and involved mindfulness practices and interpersonal activities with an aim of developing personal and interpersonal skills for being in tune with oneself and each other in a couple. The study involved semi-structured interviews with 13 couples and identified four areas of improvement after the mindfulness program: Positive change for individuals in terms of awareness and acceptanceImprovements in the couple relationship such as a deeper connection with each otherFeeling more prepared for the arrival of the baby and more confident as parentsMore involvement and better identification on the part of fathers These study findings highlight the benefits of MBRE in terms of positive enhancements for both individuals in the relationship as well as the couple as a whole unit. Practicing at Home How can you practice mindfulness-based relationship enhancement on your own at home? One way to do this is to draw on the techniques of MBRE on your own. Below is a list of quick mindfulness strategies that you can employ on your own as a couple to start adding mindfulness to your relationship. Disconnect. Put away your phones when you are together. Be in the moment and talk to each other.Listen actively. Rather than thinking about what you will say next, listen to what your partner says. Ask questions and be curious.Feel grateful. Notice the times when your partner makes you feel happy and feel gratitude for those moments.Be silent. Enjoy a bit of silence together. You dont always need to be talking to connect.Respond. Instead of reacting with anger or emotions, take a breath, and respond in a rational way to problems that come up or the challenges that you face together.Create a vision. Make a list of 10 to 20 ways that you want to interact with each other in the future, such as We support each others growth or We do something new or fun together once a month.Engage in caring behaviors. Ask your partner what things make them feel good, and make a commitment to do those special things on a regular basis. Examples might include buying flowers or holding hands.Daily apprecia tion. Make a habit of expressing appreciation for each other once a day. Take a moment free of distractions and describe to each other something that the other person did that made you feel good.See through new eyes. Slow down for a moment and see your partner through new eyes. Really notice things about your loved one that you take for granted, and fall in love all over again.Eye gazing. Take a few minutes and spend it gazing into each others eyes. This type of extended eye gaze increases oxytocin, which is the hormone that increases bonding.Embrace. When you first see each other at the end of the day, before you say anything, embrace without talking until the point that you feel both of you relaxing. This engages the vagus nerve, which helps induce the relaxation response.Breathe together. Practice mindful breathing together, in which you slow down in the inhale and exhale. This practice will also induce a relaxation response.Mindful conversation. When you talk to each other, prac tice being open-minded and non-judgmental. Whether you have a deep conversation or a good laugh, be present at the moment without reacting or judging.Be compassionate. See your partner in a compassionate way. In what ways has he or she suffered? See your partner not as an enemy but as a person needing compassion.Meditate together. Find a loving-kindness meditation or another type of meditation on Youtube and practice it together. One practice that a couple can do to grow closer, that is easy and  wholesome, is  mindfulness meditation.Mindful touching. Spend time touching each other in an intentional way, rather than mindlessly. Be aware of what you are doing and focus on the moment.Think before speaking. Before talking to your partner, take a moment to think about what you want to say and make sure that you are clear on what you want them to know and what result you want from the conversation. Also, be aware of how you are feeling in that moment. A Word From Verywell Mindfulness-based relationship enhancement has a long history and proven benefits to help you build a stronger and more resilient foundation as a couple. If you are already in a happy and positive relationship, MBRE may be helpful to prepare you for the life challenges you will eventually face, such as having children, job loss, financial difficulties, illness, etc. Whereas many couples may be thrown off by these events, through MBRE you will be better prepared to respond to each other in an adaptive way and be mindful of how your individual behavior affects your relationship and all areas of your life. How Imago Therapy Can Transform Your Relationship