Meditation allows you to focus your awareness on what is happening to you physically, mentally and emotionally. This has several benefits including helping you better understand your mind and body as well as the world around you.
Meditation can be a great way to promote relaxation, as well as to relieve stress, depression and anxiety. Ultimately, when carried out properly and regularly, meditation can be used to bring better health and happiness to your life.
Here are some easy-to-follow steps to get you started meditating. For more info, you can also check out our video on how to meditate with a hot water bottle.
Step 1: Fill the Hot Water Bottle
Make sure the hot water bottle is filled safely. You can read our guide on how to fill a hot water bottle safely if necessary including an easy-to-follow video.
Step 2: Get Comfortable
Adopt a position in which you feel comfortable preferably sitting down in a dark room but you can do it lying down if this is more comfortable. If you are sitting, hold the hot water bottle gently on your thighs so that it is gently resting against your belly. Sit in a relaxed, dignified position with your back upright. If you are lying down place the hot water bottle on your belly supporting it gently with your hands.
Step 3: Relax and Close Your Eyes
Relax, close your eyes and gently allow your body to rest down into gravity.
Step 4: Focus on Your Breath
Slowly allow your awareness to focus on the sensations of your body and of your breath in particular. Follow your breath in and follow it out.
Do not attempt to take control of your breath just allow yourself to breath in and breathe out naturally.
Become aware of how your belly expands and contracts with each breathe. Also, become aware of the sensations that the hot water bottle and its heat create.
Step 5: Continue to Focus on Your Breath
Continue to focus on your breath and the sensations it creates over and over again.
Whenever you notice your attention drifting, you will refocus your attention back onto your breath.
Step 6: Gradually Return to Your Day
Continue your meditation for at least two minutes. Once over, gently bring your meditation to a close. Gradually open your eyes and make a smooth transition from focusing on your breath to your whole body as a whole.
Moving Forwards
We recommend that you repeat this meditation at least once a day for at least 2 minutes. As you become more and more familiar with this technique you may wish to lengthen it to 5 or 10 minutes and practise it several times daily.
Video on Meditating with a Hot Water Bottle
You can also watch our explanation video below:
We go to great lengths to ensure that all our hot water bottles are easy-to-use, effective and meet the relevant safety standards. You may also find our essential guide useful if you want to learn more about keeping warm safely.
