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If lack of time is your excuse for not practicing
Mindfulness
, look for another one. Just a few minutes, those you dedicate to the noble gesture of the daily shower before starting the day, are enough to carry out a pleasant
meditation
exercise that allows us to face the day with complete calm and without
stress
.
Yes, we are talking about meditating in the shower, at the same time as we carry out our daily hygiene tasks. We could define it as
Mindfulness
two for one, because during that shower moment we will not only take advantage of the obvious benefits for our health of this practice, we will also
reset
our mind to elevate our day.
It seems complicated, but it is not so complicated if you learn how to do it from the experts. One of them,
Ludovic Dujardin,
a trained engineer, self-taught computer scientist and founder of Petit BamBou, the leading meditation and mindfulness App in Spanish in Europe, with which more than 11 million people already meditate, more than two million of them in our country. Now, his teachings have become
'Meditate with Petit Bambou'
(Aguilar from Penguin Random House Grupo Editorial), an illustrated guide with more than 80 exercises to find calm.
pocket meditation
"There are already many books on the principles of meditation and mindfulness," declares
Ludovic Dujardin,
but the difference with the one he presents, an illustrated guide designed to be carried in your pocket, "is its deliberately
simple
approach ." It is about everyone being able to find a time and place to carry out this
ancient practice
in a relaxed way. "The goal is to make meditation available to anyone," explains Dujardin, a man who is moved by creativity, in all its forms: when he was very young, for example, he built his first guitar himself and today he composes music and creates sculptures. ; Petit BamBou is his seventh company.
Ludovic discovered meditation at a time in his life when he needed to "
reconnect
with his present," he says, and he began practicing it with the help of who would later become his partner,
Benjamín Blasco.
«My practice has very slowly brought me, I must say, to a place where I feel more connected to what I am experiencing. The difficulty I experienced in developing the habit and my desire to contribute to a society that lives too outwardly was what led me to undertake, to create an application, to make it easier for each of us to start meditating at our own pace. It seemed like a very good way to dedicate my professional life to something that I believe is necessary and really great for each of us. Meditation
allows us to acquire a state of consciousness of what we are living and feeling in the present moment and, therefore, helps to (re)connect our lives, without interpretations or judgments," he explains
.
Ludovic Dujardin, founder of Petit BamBou and author of the book 'Meditate with Petit BamBou'.
How to meditate in the shower with Petit BamBou
But how to start? "Practicing, being willing to dedicate a few minutes a day," says
Ludovic Dujardin
from Petit BamBou. And simplifying access to this practice, to make it "less dramatic", with some keys that allow developing the
habit
in a simple way.
In this sense, it will be easier if we do not have to dedicate a specific time to it. And that's where the shower comes into play, a moment that in itself can be very
pleasant
.
Showering is an activity that is sometimes difficult to do while being fully present, as we often do it automatically, lost in our thoughts. However, it is a
pleasant
activity for the mind and body, during which we take care of ourselves," says the expert.
To
meditate
in the shower you have to start by being aware of the amount of water (hot, cold, warm...) that is directed to our body. Then, pay attention to what you are doing at that precise moment. "Notice if your mind
wanders
: you may find yourself visualizing a work meeting and, therefore, all your colleagues are in the shower with you!" he adds. "Return to the
present
moment . Return to the sensations of the water falling on your body: is it hot or lukewarm?"
While you are under the shower, "also open your other
senses
. What are the smells that accompany you throughout the activity? That of soap, that of shampoo... And what
sounds
do you perceive? Maybe that of water, that of sponge full of soap on your body...", adds Dujardin.
'Meditate with Petit BamBou', a pocket guide to learn to meditate.
soap bubbles
In addition to the water falling on your body, visualize the soap bubbles and the
ephemeral bubbles
it creates. "If we are uncomfortable because of the postures, the emotions or the feelings that go through us, we must not forget that they are ephemeral and will pass, like those soap bubbles," says the Petit
BamBou
expert . "Contemplate your thoughts as if they were soap bubbles that you had made, isolate them and distinguish them from each other without judging. Observe how, pushed by your
regular breathing,
they slowly disappear from your mind. With each exhalation you let them go outside of you. Emotions
that recede are like bubbles: they will disintegrate if you are patient enough. Let them disappear without holding on to them, but without looking away.
"
Five steps to meditate in the shower
In addition to the sound of water, everything you hear and the environment will help you create a favorable
environment
to start this practice. Use specific music for relaxation and meditation, much of it with exact 10-minute breaks for a shower, lower the
light
and, if you like it, light a scented
candle
. Then, perform this exercise in five steps proposed by the experts at
Planeta Holístico,
practical, simple and perfect for beginners.
As you undress,
take long, deep breaths. Focus on breathing in and out, this will help you slow down your mind and calm your thoughts. Accept your body as it is, without judgment or criticism.
Get in the shower,
focus on what you feel and let your thoughts pass, little by little they will disappear. Focus your attention on the temperature of the water, the aroma of the soap and appreciate the sensations that the shower offers you. If your mind gets lost in thoughts, take a deep breath and let them go. Bring your attention to meditation.
Focus on the sensations.
Feel how the water falls on your head and slides down your back, your chest, your legs... Immerse yourself in the smells of your gel or shampoo, lather up slowly enjoying its soft texture. Notice how your skin is cleansed, eliminating toxins and leaving it soft and radiant. Massage your hair gently, enjoying the pleasant sensation of rubbing your scalp, behind your ears, your forehead... Clarify yourself by feeling how the water drags the foam from your skin, how toxins and bad thoughts disappear. Imagine that water is pure light; a cleansing that eases your worries and drags them down the drain. Continue taking long, deep breaths as you wash your body and prepare for the rest of the day or for bed if it's nighttime.
Take care of yourself when you get out of the shower.
Do it slowly, paying attention to the contact of your feet with your mat. Dry your body and hair gently, feeling the warm contact of the towel. Moisturize your skin, feeling the smell of the moisturizing cream you use, its soft texture. Try not to have any thoughts right now either. If any appear, kindly let them go.
The time has come to put an end
to the shower, but not to continue increasing well-being. Focus on the good things in your life, what makes you feel good or memories that make you smile.
Finally,
slowly get
out of the shower, paying attention to the contact of your feet with your mat. Dry your body and hair gently, hydrate your skin by feeling the smell and texture of the cream you use and try not to have any thoughts at this moment either. If any appear,
kindly
let them go. You can now get dressed and continue with your daily routine.
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