This is your shower meditation.
Feel free to listen to it in the shower or in a comfortable private spot elsewhere.
Stay awake and alert to get the most out of this practice.
This is the perfect moment for you to get some undisturbed time to yourself and allow any tension you may be feeling in your mind or your body to simply wash away.
You can do this meditation with your eyes open or closed even altering between the two.
We are going to slow down,
Breathe deeply and consciously and allow the feeling of warm water running over your skin to ground you into the present moment.
Focus on my voice and my guidance throughout the meditation.
If you find yourself distracted,
Your attention getting pulled away by thoughts and emotions,
Simply come back to the sound of my voice.
Do this as many times as you need to.
Now connect with the sensation of the warmth hugging your skin.
Take a cleansing breath in through your nose and exhale it out through your mouth,
Releasing it with an audible sigh.
Do this two more times.
Another deep breath in,
This time from the bottom of your belly,
And exhale it out with an audible sigh.
Take an even deeper breath in,
Inhaling until it reaches the crown of your head,
And exhale it out.
Give yourself permission to sigh as loudly and deeply as you need to right now.
Release any tension or stuck energy with every exhalation.
The feeling of the warm water on your skin soothing you and grounding you deeper into the present moment.
Focus your attention now on what you can feel.
The warm water washing over you,
Maybe cool air touching different parts of your body,
Your feet beneath you.
Maybe you can feel some tension in different parts of your body.
If you do,
Breathe into these sensations and allow the flow of water to ground you into presence.
Now shift your awareness to what you can hear.
The drumming of the water,
The sound of my voice.
How wide can you expand your conscious awareness and notice the sound of new details around you?
Fully surrender to this moment.
Gently rest your hands on your belly or your heart and take a cleansing breath in and release it out.
Become aware of how your hands feel against your body and beneath the flowing water.
See if you can notice any warm spots in your body where resistance or discomfort live.
Shift your hands over these spots,
Covering them,
Giving them some extra attention and warmth.
Breathe into these spaces,
Making the exhale longer than the inhale.
The water supporting you,
Remaining tension dissolving more and more.
Now release your arms and stand still beneath the water,
Feeling the pressure over your head.
We are going to close this practice together with three deep breaths.
Take a deep breath in and release it out.
Take another even deeper breath in and release it out.
One final deep breath in,
Reaching the top of your head and release it out.
