Welcome to a mindful shower meditation.
Getting into a comfortable seated or lying down position,
Finding the stillness in your body,
And noticing your breath.
The way that the chest rises with each inhale,
And the way the chest lowers with each exhale,
Feeling the body relax,
The arms beginning to become heavy,
The eyelids becoming heavy and lowering.
Finding the stillness and comfort within the body,
Bringing your awareness to your thoughts,
Offering them a smile,
And then coming back to your breathing pattern.
Imagine your bathroom,
Or imagine the bathroom of your dreams.
Noticing the ceilings and the texture of the ceiling,
Moving down the walls,
Noticing the colors and even the textures,
Seeing the style of tub,
Noticing the shiny faucet.
Begin with turning on the hot water.
Watching the water as it runs down into the drain,
Noticing steam rising,
Then turning on the cool water to bring the temperature to the perfect temperature for you.
Placing your hand under the water,
Feeling as the water flows down from the wrist to the palm to the fingertips,
And turning on the shower.
Taking a moment to just listen to the water as it hits the tub.
Begin with slowly stepping into the tub with the right or left leg,
Whichever is comfortable for you,
Bringing the other leg into the tub and standing under the water.
The rainfall of water.
Feeling as the water touches the top of the head and rolls down the forehead,
Over the eyes,
The ears,
The nose,
The mouth,
Flowing down to the shoulders,
The neck,
The spine,
The abdomen,
The hips,
The pelvic floor.
Feeling the warmth on the thighs and the knees,
The shins and ankles,
And feeling the feet,
The bottoms of the feet,
As you're standing in a puddle of water.
Feeling the body relax in this warmth.
Noticing the light scent of eucalyptus.
Breathing in.
Feeling the sensations of the breath as it flows in,
And feeling the sensations of the eucalyptus opening the lungs and slowly exhaling.
Let's take two more breaths like that.
Breathing in nice and deep,
And exhale.
And last one.
Feeling more stillness in the body.
Grabbing your sponge,
Feeling the softness,
Or even feeling the roughness of the sponge,
Depending on how you're feeling right now.
Or even feeling the roughness of the sponge,
Depending on what you like.
Grabbing the soap or shower gel that is your desired smell,
And building a beautiful lather on the sponge.
Beginning with the top of the body,
Rubbing the sponge over the neck,
Feeling all the sensations in the neck coming to the shoulders,
Flowing down the spine,
Down the upper arm to the elbow,
To the lower arm,
Down to the wrist,
The fingers,
And the hands.
Staying near for a moment,
Feeling the sensations on the hands,
Smelling the desired scent of your soap.
Coming to the chest,
Feeling it rise and fall.
Going to the back,
And scrubbing all the spaces that you can reach on the back.
Noticing the abdomen and the muscles surrounding.
Noticing how relaxing it feels as you rub the sponge over the abdomen and the hips,
And even the buttocks.
Coming to the pelvic floor and the hips,
Noticing the sensations in this space.
Going down the thighs,
And scrubbing the knees,
The calves,
And the shins,
Down to the ankles,
The tops of the feet,
The toes,
And slowly lifting up the spine.
And slowly lifting up the left foot,
Scrubbing the left foot,
Slowly lowering it,
And picking up the right foot,
And scrubbing the right foot.
Standing up,
And tapping into all of the senses.
What do you smell in this moment?
Hearing the water as it hits the tub,
Feeling the water as it hits your skin.
Just standing in this space,
Standing in this space,
Taking a moment to just breathe in the sense that are around you.
Feeling the water,
Feeling the warmth.
Breathing in for four,
And exhaling for five.
Taking a moment to just do a few more breaths just like this,
Breathing in.
And last one.
And last one.
Feeling the shoulders,
And the hips,
And the spine,
And the abdomen.
Relax.
Submerging yourself under the waterfall that's coming from the showerhead.
Watching the soap suds as they fall off the skin,
Drifting down the drain.
Feeling more relaxed and more comfortable.
Feeling whole.
Feeling the oneness and the stillness.
Feeling the oneness and the stillness in the body.
Turning off the water,
And slowly stepping out of the tub,
One leg at a time,
And standing.
Grabbing the warm fuzzy towel,
And wrapping yourself.
Breathing in for four,
And hold for seven.
Exhaling for eight.
And holding for nine.
Bringing the palms of the hands together at the heart center.
Offering yourself love,
Compassion,
And wisdom in this moment.
And bringing the hands up to the face,
Giving yourself a face massage.
Thank you for joining me today.
Have a beautiful day,
And happy healing.
