A Mindful Shower

Take a mindful shower. What if instead of the usual rush, we take a moment to notice how the shower makes us feel? This practice is perfect if you’re someone that can’t always find time to meditate. It can help to heal and will cleanse the body, mind and spirt. If other thoughts start to distract you, acknowledge them, as they have come for a reason, allow these thoughts to pass and bring your focus back to the shower and flow of water.

Start by bringing yourself into this moment, your shower is the only thing that matters right now, let go of anything else. To make it extra special maybe play some relaxing music and light a candle. Notice the temperature of the water and how the water feels against your skin. Allow the warm water to begin to heal and sooth any pain or discomfort. Notice the water running through your hair, onto your shoulders and down your body. Notice the water droplets on the shower screen and the steam rising. Notice the smell of the soap and the sensation of the soap against your skin. If you’re using shampoo, notice the smell of the shampoo and how it feels as you massage it into your scalp. As the water washes away the soap and shampoo, notice if there are bubbles and watch them disappear. As the bubbles wash away so does any negativity, you are washing away the past, cleansing the body, mind and spirt, ready for what the future holds.

White light meditation

White light meditation is a beautiful and cleansing practice.  This meditation will help you connect with your crown chakra and help you to understand what you need, to reach a more spiritual practice. The light will allow you to accept what the universe is offering and help you send blessings to those you love.  Everyone’s experience is slightly different.  Feel free to make notes of your experience and how the meditation makes you feel.

Begin this meditation sitting in a comfortable position, you may sit on a chair or pillow, lift and lengthen through your spine, relax your shoulders, close your eyes and take a moment to connect with your breath and body.  Bring your hands to prayer in-front of the heart.  Notice how are you feeling? Take a deep inhalation and exhale with a sigh, letting go of any tension and allow yourself to be in this moment.  Repeat this until you feel ready allow the breath to flow naturally.  Start to visualise a white light shining over you.  This white light is shining down from the universe and blessing you with the energy and love your body needs.  Accept what the universe has to offer with an open heart and mind.  The light is pure and cleanses your spirt, removing any toxins that have built up within you.  The light beings to spread wider and you share the light with loved ones or anyone who you feel may need it.  When you are ready draw that light back to you and visualise it in your hands.  Know that you are loved, blessed and important.

With your next inhalation feel a wave of energy flow through you and as you exhale let go.  

Window Meditation

This meditation will allow your physical body to relax. Your mind will create a story based on your own experiences or wishes. This may help you to understand something that has happened or help you to understand what you are needing in your life right now. It may just help you to escape and create a safe and beautiful place for yourself.

Start by lying on your back, in “Savasana” let your feet roll open and your arms rest at your sides. If you need extra support, you can place a pillow under your head or lower back. Bend your knees and rest your legs on a chair if you feel discomfort in lower back in Savasana.  When you are feeling comfortable, close your eyes and take a moment to connect with your breath. Breathe in and out through your nose, slowly lengthening and deepening your breath. On the exhalation allow your body to relax and sink into the earth. When you feel relaxed, allow your breath to flow naturally. Visualise your standing in-front of a window, the curtains are closed, notice the pattern and colour of the curtains. You reach out and feel the curtains, how do they feel? Are they heavy or light? When you’re ready, slowly begin to open the curtains, the light is bright at first, but your eyes adjust. What do you see? Maybe you see a place you wish you could be, maybe somewhere you know well or somewhere you have never been. Do you see any people? Maybe you see loved ones or people who are relevant to you right now. What are these people doing? Does the scene have any relevance to your life right now? Do you feel that you want to go out and join them or do you want to stay inside?

When you feel ready bring your awareness back to the here and now, focus again on your back to your breath. Remember the experience that you had and whether it has any meaning to you.