Whether you're a beginner or an expert, meditation in the bath can help you achieve a state of relaxation and focus. This practice can fit into your busy schedule and help you unwind from stressful activities.
Begin by preparing your environment. Turn off all notifications on your phone, close all work documents, light some candles and add a scented bubble bath or shower gel (lavender is great).
Get comfortable in the tub: Use a bath pillow that's soft and cozy to rest your head against. If you don't have a bath pillow, resting your head on a rolled towel is also an effective way to relax.
Breathe Deeply: The warm water in the bathtub slows down your parasympathetic nervous system, which makes you more relaxed and calm. Control your breathing by inhaling and exhaling slowly, and count each breath as you do so.
Smell the scent: Choose an aroma that helps you relax, such as lavender or peppermint. Scent is also a powerful trigger for meditation and can be used in conjunction with music or calming sounds.
Keep the temperature of the bath moderate: Try not to speed up the water, since it may distract you from your meditation. Likewise, don't stay in the bath too long, as this can dry out your skin.
Put your thoughts at bay: If you find yourself getting distracted, notice your thoughts and gently bring them back to the present moment.