There are several different ways to meditate. One of the most soothing is to do it during bath time. A bath meditation combines the benefits of meditation and a warm bath. It allows you to relax tired muscles, provides a temporary feeling of escape, and creates a tranquil atmosphere you cannot always find in today's fast-paced world.
Here's how you can have a meditative bath:
1) Make Sure You Have Enough Time
You only need to spare around 15 to 20 minutes for the bath, but see to it that you will not be interrupted. That may mean tweaking your schedule, putting calls straight to voicemail, and telling others not to disturb you unless there is an emergency. If possible, you may even want to set an alarm to guarantee you won’t be in the bathtub too long.
2) Use Aromatherapy Bath Salts
As you are running the bathwater, you may want to incorporate some of the benefits of aromatherapy. You can do this by using essential oils, bath bombs, or Epsom salt blends.
A few scents you should consider are lavender, peppermint, and sandalwood. Lavender is known for easing the senses and improving your quality of sleep. However, both peppermint and sandalwood will make you more alert during your meditation. You can mix and match them to find the perfect combination for you.
3) Be Mindful Of Your Breathing
Allow your breathing to become slower and deeper and let your stomach to rise and fall with each breath. This type of breathing is more natural and can help turn off your anxious thoughts. If you find yourself having trouble with this exercise, try focus on your breathe going into your mouth and nostrils, down into your lungs, and then back up again. Concentrate on the movement of air within your body and even in the rise and fall of your stomach as you do so.
4) Focus On The Sensations Around You
Once your mind it clear and this breathing becomes natural for you, focus on the sensations you feel in and around your body. Feel the warmth of the water on your skin, the pressure of the tub against your back, the aroma in the air, and let go of all other thoughts. Try to keep your mind as quiet as you can and focus only on the present.
5) Stay In The Present
If you find thoughts of the past, future or any other form of dialogue happening, gently redirect your thoughts to the present moment. Continue for several minutes and you should feel soothed and relaxed again. If you are still having trouble keeping in the present, try repeating a manta. You could try the traditional “Om” or one that better suits your desires and needs.
Do not feel bad if it seems hard at first. Like all things, a little practice can do wonders to improve your skills and ability to meditate. You may even want to modify this experience to better suit you. For example, you may find that music really puts you in the right frame of mind. Or perhaps you prefer using vanilla as your mediation aroma.