Welcome to this bath meditation to cleanse your body-mind and deepen the relaxation experience.
You don't need to be in the bath to practice this meditation.
You can use this to enhance your visualization or interoception and gain a felt sense of safety and ease that you can take with you anytime you need.
Before we start,
I would like to invite you to subscribe so that you get early access to my new meditations.
Begin to settle in and notice if you could get your body just one percent more comfortable.
Allow your body to melt back.
This meditation is not intended to encourage sleep,
So there's no need to cover or even close your eyes.
Simply take a soft gaze if it feels good and enjoy the healing experience of bathing.
As you soften your gaze,
Notice any sounds in your environment.
Imagine that your ears are opening wide.
Take in the natural soundscape around you of moving water to anything else that you notice.
Take a deep inhale in through your nose and see if you can pick up any aromas.
Breathe in and notice the texture of steam in the air being drawn up through your nostrils.
Exhale deeply with a sigh out through your mouth.
Inhale through the nose two more times with a deep exhale through the mouth.
Pick up aroma on the inhale.
Feel yourself landing in this moment of non-doing.
Allow the process of listening to fill your awareness,
Simply receiving the guidance.
Relax in the knowledge that you don't need to do anything here.
Notice how your body feels under the blanket of water.
Notice where the fluidity and warmth feels the most soothing in your body.
Soak in the comforting sensation of fluidity,
Warmth,
And softness of the water as you relax back here.
As you relax back,
Notice a part of the body that might be holding some tension.
Notice the shoulders,
Eyes,
Or the hands.
And allow the soothing properties of the water sensation to melt away your tension in the part.
Imagining the body like a sponge,
Becoming more spacious as the water creates a soothing expansion in your muscles and joints.
And as you rotate your awareness around the body,
Allow your attention to ripple from part to part,
Imagining that each body part has a sponge-like nature becoming spacious and soothed by your awareness.
Allow your intuition to sense this as you rest in stillness,
Just noticing.
Sense the right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the right hand.
Back of the hand.
Elbow.
Upper arm.
Right shoulder.
Awareness to the right side of your chest.
Waist.
Right hip.
Knee.
The lower leg.
Ankle.
Heel on the right foot.
Awareness to the sole of the foot.
Top of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Awareness to all five toes.
The whole right leg.
The whole right side of your body.
Awareness to the whole right side of your body,
Porous with awareness.
Awareness to the left thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Palm of the left hand.
Elbow.
Upper arm.
Awareness to the left side of your chest.
Ankle.
The heel on your left foot.
Sole of your foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Awareness to all five toes on your left foot.
The whole left leg.
Awareness to the whole left side of the body.
The whole left side of your body,
Porous with awareness.
Awareness to the whole left side of the body and the right side of the body,
Together,
But sensing them as two separate halves.
Awareness to the whole body as one.
Notice your body being porous and open to this experience of rest.
Feel the water gliding against your skin as you sense your whole body resting here in stillness.
Bring your awareness to your natural breath.
Noticing the inhale and the exhale.
Allowing your breath to flow naturally.
On your next inhale,
Imagine that you could draw water up through your body from the soles of your feet to the top of your head.
On your next exhale,
Imagine the breath cascading down from the top of your head through your body and down to your feet like a waterfall.
Inhale up from the soles of your feet.
Exhale cascading down from the top of your head.
Inhale from the soles of your feet.
Exhale down from the top of your head through your body.
Repeat this in your own time and with your natural pace of breath.
You don't need to change anything.
With each breath,
Imagining every cell deep in your body is replenished and renewed.
Feel into your wholeness here.
You're exactly as you're meant to be in this moment.
You are whole exactly as you are.
Release your awareness from your breath and allow your focus to dissipate here.
And just rest in the sensory experience of this moment,
Bathing here,
Sensing the warmth,
The soothing,
Sensing your muscles softening deeply.
And I'll leave you here now to rest back and enjoy the body-mind replenishment that comes from bathing.
And if you've received the benefits of this style of meditation practice,
I would like to invite you to try one of my yoga nidra or deep rest practices which use similar techniques to provide widespread and long-lasting benefits to your body-mind,
Especially if you've been experiencing anxiety,
Sleep disturbances,
Or unwanted sensations.
And until you're ready to practice again,
Take care.
