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How to meditate with a hot water bottle

Meditation techniques are proven trainings to enable you to cultivate awareness of what is happening physically, mentally and emotionally so that you can gradually change your perspective and better understand your mind and 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 on a regular basis, 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 

Make sure the hot water bottle is filled safely, you can watch our video on how to fill a hot water bottle safely if necessary.

Step 2

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, close your eyes and gently allow your body to rest down into gravity.

Step 4

Slowly allow your awareness to focus on the sensations of your body and of your breath in particular. Follow your breath all the way in and follow it all the way out.

Do not attempt to take control of your breathe just allow yourself to breathe in and breathe out naturally.

Become aware of how your belly expands and contracts with each breathe and become aware of the sensations that the hot water bottle and its heat create.

Step 5

Continue to focus on your breath and the sensations it creates over and over again.

Whenever you notice your attention drifting, which you will, refocus your attention back onto your breath.

Step 6

Continue your meditation for at least two minutes. Once over, gently bring your meditation to a close, by gradually opening your eyes and making a smooth transition from focusing on your breath to your whole body as a whole.

Going 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.

 

You can also watch our explanation video below:

October 15, 2017 by Elizabeth Paget