1. Make Time. Block
off at least 15 minutes where you won’t be interrupted.
2. Use Aromatherapy
Bath Products. As you run the bath, incorporate some of the benefits of
aromatherapy (e.g. bubble-bath, bath oils scented with lavender (lavender has
been proven to add in relaxation); or peppermint (if you want to feel more
alert); or another scent that you really like (studies show that subjectively
pleasing scents bring stress relief benefits, too). This way you can add
another layer of stress relief with no additional effort.
3. Get In and Relax.
Let your breathing become slower and deeper, allowing your belly to rise and
fall with each breath (instead of your shoulders or chest). This type of
breathing is more natural, and can help turn of your stress response if it was
still triggered from earlier in the day. (Read more about breathing exercises.)
4. Focus on
Sensations. Now just focus on the sensations that you feel in your body (the
warmth of the water on your skin, the pressure of the tub against your back)
and let go of all other thoughts. Try to keep your mind quiet and your
attention focused on only the present moment.
5. Stay In The
Present. If you find thoughts of the past, the future, or any form of internal
dialogue happening, gently redirect your attention to the present moment.
Continue for several minutes, and you should feel soothed and relaxed quickly.
Tips:
1. If you’re new to
meditation, you may want to try the meditation part of it for 5 or 10 minutes
at first, and work your way up. (Time spent in the tub – whether in meditation
or not – should still be relaxing enough.)
2. If you find it
difficult to keep your mind completely clear, you may want to try a mantra
meditation. This is a form of meditation where you focus on repeating a sound
or phrase over and over. It can be a nice alternative for those who become
frustrated by a mental voice that wants to keep talking. (See these tips on
mantra meditation.)
3. You can also add
music as a focal point for your meditation with the Musical Bath Meditation.
Resources:
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