There are several different ways to experience meditation. One of the most soothing methods is to turn bath time into a meditative experience. A bath meditation combines the standards benefits of meditation along with the benefits of a nice and soothing bath. Bath time allows you to relax tired muscles, provides a temporary feeling of escape, and has a relaxing atmosphere that you cannot always find in our fast paced lives.
How do you make an effective and meditative bath?
1) Make Sure You Have The Time
You only need around 15 to 20 minutes of time in order to fully benefit so make sure you have the time to spare that won’t cause you to be interrupted. That may mean creating a few extra minutes in your schedule, putting the phone straight to voicemail, and telling others not to disturb you unless it is an emergency. If possible, you may even want to set an alarm to guarantee you won’t be in the bathtub too long and so you won’t have to keep worrying about how long you were in there.
2) Use Aromatherapy
As you are running your bathwater, you may want to incorporate some of the benefits of aromatherapy by using essential oils, bath bombs, and/or scented candles to add something extra. A few scents you may want to think about are lavender, peppermint, or sandalwood. Lavender is known for being very soothing and can allow you to have a better quality sleep afterwards. However, both peppermint and sandalwood provide a much more awake and alert type of meditative state. You can even mix and match to find the perfect mix for you.
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.