Many people think of meditating as something done in a certain way, usually in a sitting or lying position while focusing on the breath.
But the truth is you can meditate anytime, anywhere.
You can turn any mundane task into an opportunity to practice mindfulness, such as brushing your teeth, making your bed, cooking dinner, and even showering.
Meditating in the shower is an excellent alternative if you’re short on time or aren’t interested in more traditional meditations.
What Is a Shower Meditation?
How often do you mindlessly go through your shower? You probably think about your day ahead and everything you have to do.
Or maybe you revisit previous days’ events and ponder all the things you could have done or should have done differently.
Your mind is magnificent yet complex. Despite all the benefits of staying present in the moment, it tends to wander on everything but the present moment – unless you intentionally direct it.
A shower mediation is a conscious awareness of your showering experience. Like traditional meditation, it’s a time to focus your attention on your senses and remain present in the moment without judgment.
Shower meditation uses water to wash away negative emotions and cleanse the body of anxiety, stress, and tension. You can practice it during your regular shower routine without changing anything.
Is It Ok to Meditate in the Shower?
The shower is one of the best times and places to practice self-care through meditation.
It’s generally quiet, private, and free of interruptions. It’s a simple solution to a lack of time or space for other meditation methods.
And it’s a great way to start a new day with clarity, purpose, and intention or to release stress at the end of a long day.
Meditation has numerous benefits, and shower meditation is no different. Some common ones are:
- Boosts creativity
- Improves focus and productivity
- Promotes mindfulness
- Centers and grounds you
- Revitalizes your body
- Reduces stress
- Allows you to become more comfortable with your body
How to Practice a Shower Meditation in 7 Steps
If you wonder how to meditate in the shower, remember that the principles are the same as other forms of mindful meditation.
Redirect your wandering thoughts without judgment. Simply acknowledge them and return your attention to the task or point of focus at hand.
Also, you don’t need to meditate for a certain length of time, but it’s important not to rush through it, whether you have a few quick minutes or plenty of time. Even if it’s a quick shower, move with purpose and bring awareness to the experience.
There isn’t a specific right way to do it, but you can use these steps as a guide to creating a practice that’s right for you.
1. Prepare your environment.
While your ideal setting is unique to you, consider taking some steps to make the space feel inviting and sensual.
The right ambiance is helpful. Some ideas to create a relaxing, peaceful environment include lighting candles, burning incense, dimming the lights, and listening to shower meditation music.
Minimize distractions by silencing your phone or putting it on do not disturb. If necessary, ask others in the house to allow you some time to yourself without disruptions. But try not to get frustrated if you are interrupted.
Make sure your loofah, shampoo, and preferred soap are in place and put a soft towel nearby for easy access at the end of your shower.
Also, think about safety measures like ensuring a slip-free surface and placing a seat inside if standing is difficult.
2. Set an intention.
Think of your shower meditation as a form of self-love and use it to set an intention for your experience.
Focus on relaxing and cleaning your body and mind of all your worries and negative energy inside you. Use this time to prepare yourself for the day ahead or release any stresses from the day (if you’re taking an evening shower).
3. Pay attention.
Once you turn the water on and adjust it to your desired temperature, take a moment to observe.
Listen to the sound of the water hitting the shower walls, floor, and curtain and to the gentle hissing as water is pushed from the showerhead.
Notice changes in the air from the steam. Breathe it in and feel it in your nose and mouth.
4. Scan your body.
Enter the shower with your intention top of mind.
Step under the warm water and observe what it feels like. Notice the temperature and pressure of the water.
Scan your body and observe sensations as the water splashes against your skin and drenches you. Are you chilly? Did water get in your eye and sting? Is it a gentle massaging flow of water or a hard pounding stream?
Feel the water on your head and in your hair. Feel it roll down your face and shoulders to your back, chest, and stomach. Feel it roll down your legs and feet.
Take a few deep, calming breaths.
Relax any muscles you don’t need to keep you from falling over.
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5. Engage all of your senses.
Acknowledge what’s going on in each part of your body as you wash and engage as many senses as possible.
Notice the smell of your shampoo, body wash, and any candles or incense you may have lit.
Listen to the sounds of any music, background noises, or a fan in the room. If you like to use a mantra during meditation, you can use it here too.
Observe how the firm massage of your fingers feels on your scalp. Notice how your skin feels under the exfoliating roughness of your loofah or washcloth contrasting with the soft, slipperiness of its lather.
See the water bouncing off of your skin and the color and amount of the bubbles. Watch as you wash, following your sponge along your body. Look at the water going down the drain and visualize all of your stress, worry, anxiety, and other negative emotions.
Taste is less pronounced here, but notice if you get water or shampoo in your mouth. Or simply observe that you don’t taste anything.
6. Dry yourself mindfully.
Your mindful meditation doesn’t end when you turn off the water.
Continue the practice as you observe the drying experience. What do you notice as you run the towel along your skin?
How does the towel feel different as it gets wetter? What does the air feel like now? It is still steamy, or did the fan suck it all up? Is it warm and humid or getting chilly?
Simply observe without judgment.
7. Express gratitude.
Whether yours was a morning energy shower or an evening release shower, take a moment to express gratitude for your experience before you move on.
Before you go about your day, take a moment to express gratitude for your experience. Express gratitude for your cleansed mind and body and your relaxed, rejuvenated state.
Express gratitude for clean, safe, warm water to stay hygienic and healthy.
There isn’t a wrong way to meditate in the shower – the right way is whatever way works best for you.
Experiment with different music, lighting, scented body scrubs, or even relaxing bathroom and shower decor, and consider trying a guided shower meditation. Regardless of how you meditate, do it regularly to reap the full benefits.