The time you spend every day in the shower is a perfect opportunity to pay attention to the present moment you are living in and become more in touch with your body.  

The morning rush hour can mean you quite literally jump into the shower.

You barely experience it.

It is in our nature for our minds to wander. It is likely that your mind is caught up in thoughts about yesterday, or indeed planning the day ahead.

Our wonderfully creative minds love thinking about anything but the present moment.

The issue is, that this leaves little space to fully experience the pleasures of showering.

A Simple Shower Meditation

“Mindfulness means paying attention in a particular way: on purpose, in the present moment and non-judgmentally” – Jon Kabat-Zinn

Meditation doesn’t always mean sitting and focusing on your breathing. It can simply involve having a conscious awareness of the sensations that arise when showering.

If you choose to focus on your senses when showering, your thinking mind will settle down and allow you to draw pure pleasure from the present moment. We like to think of it as a morning massage.

Here’s what to do…

Under the shower, focus on the warm sensation of the water as gently falls onto your head and runs down your body.

Acknowledge the temperature of the water as it permits your muscles to relax.

Listen to the sound of the water as it soothes your brain and allows any thoughts and feelings to be washed away.

Engage in the soft feeling of the soap, as it massages your scalp, and moisturises your skin.

Be mindful of the sensation of your hands passing over your skin.

Make your movement slow and purposeful – give yourself time to feel the sensations and acknowledge them.

Do you recognise any of the soap’s aromas? Breathe them in deeply, and breathe out slowly as you allow your whole body to relax.

When you have finished showering, take a moment to appreciate the soft dry towel as it presses against your smooth wet skin.

Follow the sensations as you move the towel around your body.

Take a deep breath and breathe out slowly.

Appreciate the natural feeling of cleanliness and relaxation before you move on with your day.

“My mind wanders a lot when showering in the morning, what should I do?”

This is completely normal. Don’t worry.

Remember, mindfulness is about bringing your full, and non-judgemental, attention to the present moment.

Don’t judge or punish yourself when your mind wanders.  

The key is to bring a conscious awareness to your thoughts as they arise.

Learn to spot and observe them.

Imagine that each thought you have is like a cloud in the sky. There are thousands of clouds in the sky. These clouds come and go throughout the day. In the same way that your thoughts may come and go throughout the day.

Relax and simply observe thoughts that may arise. Then return your focus to the wonderful sensations of showering.
Enjoy your mindful shower – let us know how it goes and comment below.