Welcome to today's meditation.
This is the bubble bath meditation.
So you're gonna want to get into a nice warm or cool or hot bubble bath or bath of any sort just a nice calm body of water preferably alone and we are going to take a bubble bath and meditate while we are taking the bubble bath.
This bubble bath meditation is mainly focused on mindfulness meditation where we will be completely aware of all feelings and sensations without judgment.
We're just gonna explore them and have fun in today's bubble bath meditation during our bubble bath.
We're in the bubble bath right now and so it's gonna create a nice flow between us and you so we are all in the same energy the same consistency together.
I want you to first start off by getting into a comfortable position.
This can be laying down obviously we don't want you to lay too far down because we don't want to fall asleep and fall asleep into the water but comfortable where you're safe but you can still remain alert.
I often find I like to sit up and meditate because if I lay down I get to too sleepy and as you get to this comfortable position I just want to take a moment for intention the intention of just being here with the water being here for yourself being here for your future self because this meditation will not only benefit you here now but also in the future.
When you are ready close your eyes take a deep breath in through the nose and out through the mouth.
One more time deep in through the nose and out through the mouth and for a third and final breath I'm gonna take a deep deep in breath deeper deeper deeper deeper and out through the mouth.
Now for the remainder of the meditation breathe through your nose normally.
The first thing we're gonna do is bring our awareness to our nostrils.
This part of the meditation will develop focus and strengthen the faculty of focus so we can go deeper into our meditation.
Feel a certain part of your nostrils could be the rings of the nostrils the inside of the nostrils feel that air just coming in and out of your nose.
Is it cold?
Is it warm?
Are you struggling to breathe through your nose?
If so that's fine you can breathe through your mouth but try to do it intentionally slowly.
Try to do it in a way where you're you're just observing.
If you don't want to breathe slowly you feel you want to breathe fast that's fine too.
The main point of this part of the meditation is to develop focus so pick one spot and just hone in on that one spot of awareness and with every breath you're going to focus only on that spot.
It can be small or large but whatever it is try to keep it in the nose in the nostrils and try to hold hold on to just that one spot hone in on that.
Do this now for a few moments quietly alone.
A thought may arise that is okay.
Gently and kindly with warm and loving kindness bring your attention back to this spot.
Now I want you to imagine there's a volume knob here and when we turn this volume knob we're going to turn up the sensitivity of this sensation to 11.
If you feel it slightly now as we turn this volume knob up you're going to feel it stronger and stronger the sensation that you are focusing on.
Start to turn that volume knob up and feel that sensation more strongly more vividly like HD.
Keep that focus and once you are ready start with a body scan from the top of the head to the feet.
Follow my pace accordingly.
Going to feel the top of our head with our awareness.
Imagine your eyes are looking at the top of your head and you'll start to feel that sensation.
If you're struggling to feel the sensation anywhere on the body that is fine just keep my pace we can return later.
Now the sides of the head,
The crown,
Back of the head,
The tips of the ears.
We'll be feeling these body parts as intensely as we can using our focus from the previous section of the meditation.
The nose,
The tips of the nose,
Each nostril individually,
The mouth inside and out,
The teeth,
Tongue,
And the lips.
Now the jaw,
The entire face,
The entire back of the head with the ears and the face,
And now the entire head excluding the neck.
Feel that right now one breath through the nose feeling all those sensations.
Now on to your neck,
The back of the neck,
The sides,
Each side individually left then right.
When you're ready front of the neck,
The shoulders left or right.
Now move to the other shoulder.
Hold that for a moment feel both of these shoulders at the same time.
Now to the arms.
If your body is floating in this water you'll notice a sense of zero gravity.
That feels cool.
Let's go to the forearms,
The fingers,
The hands,
And the palms.
Feel the hands entirely by themselves.
Take a moment and feel each individual finger.
So we're going to start with our left thumb.
Scan through that.
Pointer finger on the left side,
Left middle finger,
Left ring finger,
Left pinky.
Now the right side,
Right thumb,
Right forefinger,
Right middle finger,
Right ring finger,
And the right pinky.
Now I want you to feel your neck,
Your shoulders,
And your arms,
And your hands,
And your fingers all at the same time.
It could help to imagine a laser beam going from each part of the body scanning over and as you do it's like you're scanning a copy on a copy machine.
It's creating that picture in your mind.
You're feeling it,
Not just memorizing it or imagining it.
You're feeling it.
Let's move on to the chest.
We're going to do the entire chest and the abdomen together.
Breathing in through the nose,
Keeping focus for a moment.
Do this quietly.
The chest and the abdomen.
Do you notice any unusual sensations?
Perhaps your chest is submerged underwater and it might be a little difficult to breathe.
That's okay.
We're just going to observe that feeling.
We're not going to judge it.
We're not going to react.
Just let it be there.
You'll find that when you don't react,
It's not so bad.
Keep that mind control.
Talk yourself through it if you have to.
Now the back,
The lower back,
The buttocks,
And the genital area.
I want you to feel the entire abdomen including the buttocks and the genital area all at the same time.
The back,
The front,
The belly,
The lower back,
The buttocks,
And the genital area.
Feel all that together.
You may be a bit uncomfortable right now.
That's okay.
We're just experiencing.
We're not judging.
We're not reacting.
We're just experiencing.
Now onto the legs.
Let's do the left thigh and its entirety.
You can scan from the top of the thigh to the knee,
The right thigh.
Scan or just observe the entire thigh on the right side as a whole.
Either or.
Do that for a moment quietly.
Now the kneecaps.
Now the thighs.
And back to the kneecaps.
Into the calves,
The front of the calves,
The shins.
Let's do each foot or one foot at a time.
Whatever you're comfortable with.
Let's start with the left.
Top of the foot,
Bottom of the foot,
Heel.
Big toe,
Middle toe.
I skipped over the pointer toe there.
See if you can discern the differences between those two.
Now the pointer toe,
The ring toe,
Pinky.
Feel that entire leg all at once including the feet and the toes.
Now the right side or the opposite side.
Do this at your own pace.
You already know the procedure.
And once you are complete,
I want you to return to your breath and wait for the instructions.
Now that you've come home to the breath in the present moment,
We are going to begin the meditation.
I want you to feel your hands floating in the water.
This part of the meditation is completely free-form.
You can pick one hand up out of the water and feel the temperature difference.
You can bring both hands out.
You can put both under.
If you want to keep your hands out,
You can bring attention or awareness to other parts of the body and just feel that buoyancy.
Play with the water.
What does it feel like to float a hand on top of water?
Does it sink?
Does it stay floating?
If you bend your hand,
Does it change its position?
Do this now.
You can rush your hands through the water,
Pushing the water with your hands,
Pushing it against your skin or your legs or your body.
You want to be just completely aware.
Keep moving those hands.
You can give a nice little stretch if you'd like to.
Just all that happens.
Let it be as it is.
And do this free-form creatively.
See what your spirit,
See what consciousness is directing you to do.
Remember,
It's not separate from us.
It's just another word.
Another word for all.
Another word for everything that exists because of its causes.
Don't think,
Just feel.
See where your awareness guides you.
See where your intuition pulls you.
Play with that water.
How does it feel to be in this body of water?
You can start splashing.
Hear the sounds.
Feel the sounds being created on your hands against the water,
The reverberation from the walls.
Dip your head underwater if you'd like.
Wow.
Let's do that again.
Now I want you to return to your breath.
You may sit here longer after this meditation ends and play with the water.
If you ever get lost or distracted,
Come back to the breath as an anchor point and then return to playing in the bubble bath.
And this concludes today's meditation.
Thank you for joining me and taking the time to focus on your awareness today,
To be present and do some good for yourself.
May you be well.
