Bath Meditation For Restorative Sleep

This restorative 22-minute guided meditation is created to dramatically improve your sleep quality tonight, following your restorative bathing ritual. You will be guided through a sequence of present-moment awareness to promote brain waves to slow down into a more conducive brainwave state for sleep. If you've found benefits in this practice, please rate and comment, I enjoy reading the different ways these practices benefit you.

Transcript

Welcome to this meditation practice for bringing presence and cleansing to your mind and body,

Deepening your experience of bathing.

I am your guide and I will shortly be taking you through a sequence to harness the healing ritual of bathing and embracing the water element.

Before we start I would like to invite you to subscribe so that you get early access to my new meditations and yoga nidra practices.

Take a moment now to notice if there is any discomfort that you are accepting in this moment.

Make some small movements or adjustments to alleviate this discomfort even if it's only by a small amount.

You may find it supportive to roll up a towel to support your neck or change the temperature of the water.

In this deep relaxation meditation it's not intended that you fall asleep,

So you don't need to cover or even close your eyes,

Simply take a soft gaze and enjoy the healing experience of bathing.

Bring your attention now to the pattern of your breath,

Without changing anything,

Simply noticing the breath and where you feel the breath the most.

Move your attention to the air at the tip of your nostrils as you inhale from the balmy ocean of air that surrounds your tub.

As you exhale let out a deep audible sigh and allow your body to relax back even further into the tub.

Repeat this one more time,

Feeling the temperature of the air as it moves in through the nostrils.

And now,

Sigh the breath out audibly out of your mouth,

Relaxing even deeper into the moment.

Simply focus your eyes for a moment and on your next inhale,

Watch as you cup your hands under the water on your inhale,

And as you exhale lift your hands out of the water and exhale at the pace that the water drains from your palms,

Almost like watching sand draining from an hourglass.

If you feel that the water drains too quickly or too slowly from your hands,

Experiment with your palm shape to hold onto the water for a little longer or release it sooner,

Whatever feels most comfortable for your breath pattern.

On the inhale,

Cupping your hands,

Exhale,

Lift your hands and let the water drain from your palms.

One more time,

Inhale as you cup your hands under the water,

Lift your hands and watch the water exhaling from your palms.

Relax back now and drift your attention onto your experience of the water.

Start to gather the sense of the softness of the water against your body.

Feel as the water cocoons your body in warmth and softness,

Like bathing in silk.

Allow your body to be cradled by the water,

Knowing that for the duration of this bath,

The water is holding space for you as you hold space for yourself.

As I name each body part,

Sense into how each body part is experiencing the softness of the water and the temperature around you.

Allow the experience that each body part is offering you,

Without the need to change anything at all,

Simply notice.

Feel the water and the experience on your left foot.

Drift your attention now to your right foot and how your right foot is experiencing the temperature and the water.

Feel into both calves,

Knees,

Both thighs,

Feel the sensations in your hips,

Your pelvic bowl,

Your navel centre,

The solar plexus.

Feel the sensations residing at your heart centre and how your heart centre is experiencing the temperature around you,

Your left shoulder,

Left upper arm,

Left elbow,

Left wrist.

Feel the sensations in your left hand.

You may feel you want to move your left hand in the water,

Deepening the sensations that you're feeling in the water here.

Now move your attention over to your right hand and how your right hand is experiencing the temperature,

The water,

Moving it around.

Your right wrist,

Elbow,

Your upper arm,

Right shoulder.

Drift your attention back now to your heart centre and imagine as you take your next breath,

Without changing anything about the breath,

That it can move in and out from your heart centre.

Allow your intuition to guide you here on how to breathe in and out through your heart centre.

Move all of your attention now to the base of your throat,

Middle of the throat,

Notice the inside of your mouth and the position of your tongue relaxing it down if that feels supportive for you.

Notice your lips and gently soften any expression on your mouth.

Feel into your cheeks,

Eyebrows,

Relaxing any expression in your brows.

Feel your eyes.

Now sense into your third eye centre between the eyebrows,

Your forehead and the top of your head.

Move all of your awareness now to any sounds around you,

Without judging,

Simply notice the quality of the sounds.

Notice if there are any layers to the sound,

Maybe you can hear some distant humming,

Maybe you hear the gurgling of the drains or simply the water.

Gently move the water in the tub with your hands and focus in on the sound of the water as you gently move the water around the tub.

Bring your awareness to listening to the soothing tones of the water as you move it around.

Notice how you're feeling as you hear the sound of the water and notice the tones that the water is offering you here.

As you move the water around,

Notice the ripples being formed,

Watch them moving and drifting away.

Place an intention onto the ripple,

A supportive intention you might want to place is I am cleansing and renewing,

Or even I am intentionally releasing all tension from the day.

Watch as each ripple of intention moves and becomes gently absorbed into the mini ocean around you.

As the intention is absorbed from the ripple into your mini ocean,

Feel as if you are surrounded by unconditional support of your intention.

Focus into the warmth of the water cocooning your body and bring in a sense of gratitude for the water supporting your intention and your healing.

You might find it supportive to intentionally focus on your heart space to deepen your experience of gratitude here in this moment.

Feel into your thankfulness for the cleansing experience the water is offering you here.

Feel thankful for the warmth of the water and for the access that you have in this moment to the beautiful crystal clear healing warm water enabling your relaxation experience.

If it's supportive for you,

You might feel the gratitude by imagining a lotus flower at your heart centre opening as it experiences the water nourishing and feel grateful for the experience that the water is offering you today.

Feel into the cocooning experience and close your eyes for just a moment and check in with the sensations in your body without judging or changing a thing.

Just notice what sensations your body is offering you here.

Whichever sensation is bringing your attention the most,

Simply watch it and allow the energy to simply be here in this moment whilst you are cocooned by the embrace of the tarp of water,

The ocean of water around you.

Now breathe in comfortably slow through pursed lips,

Almost as if you're breathing through a straw and now exhale the breath through your nose.

Feel as the cool air drifts up past your teeth,

Up through your sinuses.

This way again,

In through your mouth with pursed lips and out through your nose.

This is a cooling breath pattern that regulates your temperature when you're experiencing heat bringing your body back into temperature homeostasis.

Notice the cooling effect in your entire face and neck as one more time breathe in through your mouth like you're breathing through a straw and out through your nose.

You can return to this breathing whenever you find yourself in need of cooling down.

Finish your bath with presence and peace,

Enjoying the rejuvenating experience that you have created for yourself here.

When you are ready to finish your bath,

When you drain the water,

Take a moment to pause watching it drain,

And as you watch it drain,

Imagine that all stagnant energy and anything that you wish to let go of is being carried away with the draining water,

Leaving you rested and gently energized.

Thank you for choosing this meditation practice today,

And if you have enjoyed this practice,

Share your experience in the comments,

Or you could subscribe and follow for more guided meditations on the wellness words.

Reviews

Thank you, Email. This meditation was quite lovely and relaxing. I really enjoy listening to your meditations! ❤️

Lovely ❤️ Thank you so much.

Such a great meditation for while you’re soaking on the bath. Beautiful.