How to Meditate in the Bath: A Step-by-Step Guide

Meditation is an excellent way to clear your mind and improve your mental health. And, since your bath is a natural place to relax, you might wonder how to meditate there.

Below, we teach you step-by-step exactly how to unwind and relax your mind while you soak. That way, your next bath will be as peaceful and soothing as possible.

1. Schedule some alone time

Try to set aside some private time to do your bathtime meditation. Otherwise, lots of distractions might get in the way of your relaxation.

For example, if you have a spouse, consider asking them to watch the kids for a little bit. And when you hop in the tub, turn off the ringer on your phone. Doing so makes it easier to enjoy your soak and focus on meditating.

However, unwinding might be challenging if you live in a busy or loud area. In that case, you should try popping in some ear plugs to help drown out unwanted noise. You can also lower the blind or draw your bathroom curtains to minimize distractions from outside.

2. Set a tranquil ambience

When it comes to meditation, setting the right ambiance is key. After all, it's simpler to clear your head when you're relaxed and at peace.

To help you, here are some ways to make your soak more tranquil:

• Play some tunes: Before you hop in, use your phone or Bluetooth speakers to listen to some of your favorite relaxing music.
• Light candles: The soft glow of candlelight will add a peaceful, soothing feeling to your soak.
• Grab a drink: Sipping on a refreshing beverage can help prevent dehydration during long, hot baths. That way, it's easier for you to focus on meditating.
• Add plants: Research shows that being around plants improves concentration and focus. So why not put a couple in your bathroom to enhance your meditation?
• Declutter: It's harder to relax in an unclean or cluttered environment. As a result, keeping your bathroom tidy may improve your meditation quality.

3. Add your favorite fragrances

Aromatherapy is an excellent way to take your bath time meditation to the next level. Not to mention you'll smell all the more fragrant once you finish soaking.

Below are some methods to add soothing scents to your bath:

• Essential oils: The alluring aroma of essential oils helps you unwind and meditate. Lavender and chamomile are the best options for total relaxation. However, sandalwood and bergamot also have calming effects.
• Bath bombs: Bath bombs let you turn a bland bath into fizzy fun. Plus, the mix of pleasant smells and bubbles is incredibly soothing.
• Candles: Lighting some fragrant candles can make your soak much more inviting. What's more, their warm glow will give your bathroom a more tranquil vibe.

4. Ease in and stretch out

Once you finally fill up your tub, don't immediately hop in!

Instead, get in very slowly and focus intently on how the water feels. That way, you can get into a more meditative mindset.

Start by dipping your toes in the water, and then slowly submerge your body. As you do, slow down your breathing and lean back into the tub.

Warm water naturally soothes muscles and improves circulation. So once you're in, don't forget to stretch out your legs and arms. You might even be surprised at just how relieved and relaxed you feel when you do.

5. Relax your mind

You may find that the most challenging part of meditating in the bath is learning to clear your mind—especially if you're dealing with a lot of stress.

If that's the case for you, then try some of these calming tips and tricks:

• Close your eyes: It may sound simple, but closing your eyes can be crucial for effective meditation. Doing so makes it much easier to focus on your senses and block out distractions.
• Set a timer: Sometimes, meditating for too long can lead your mind to wander. So to prevent that, use a mindfulness app or timer. It only takes 5 or 10 minutes daily to make a world of difference for your mental health.
• Repeat a mantra: If you struggle with meditating, try repeating a simple and positive mantra to yourself. Staying focused on a simple task such as that is great for preventing a wandering mind. Some popular mantras include "om," "peace," and "love." However, any word or phrase can be used as a mantra, as long as it has personal meaning. Ultimately, the goal is to find a mantra that quiets the mind and allows for deeper reflection.

6. Focus on your breathing

Now that you're soaking in the tub, it's time to focus on your breathing pattern.

Optimally, you want to keep your breaths as natural and steady as possible. That way, your heart rate slows down, and you feel calmer.

An effective way of accomplishing this is through the 4-7-8 technique. Research suggests this breathing strategy reduces anxiety while also improving energy levels.

Here's how to do it:

1. Completely exhale the air from your lungs.
2. Inhale through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Exhale slowly through your mouth for 8 seconds. Purse your lips and make a soft whoosh sound as you do.

Doing the 4-7-8 technique may make you so relaxed that you doze off. So remember to set a timer on your phone to be safe!

7. Enjoy yourself

The best meditation often comes when you are at peace and content. So, why not make your bath as enjoyable as possible?

For example, if you like bubble baths, don't hesitate to go all out during your next soak. In addition to smelling great, having some bubbles to play with may help your mind unwind.

Furthermore, feel free to bring some of your favorite stress relievers in the tub with you. You could crack open a book to get you in a meditative mood. Or mess around with a fidget toy to assuage your anxiety.

And finally, don't put too much pressure on yourself to meditate the "right" way. Instead, keep doing whatever works for you. As long as you feel relaxed and happy after, you're doing just fine.