Woman taking a shower outdoor

How to Do A Shower Meditation

This has been a strange, uncertain, and confusing year for all of us worldwide. If you have managed to stay grounded and calm even some of the time, good for you! What with the chaos of the pandemic, the different rules and regulations, enforced quarantine, and lockdowns, I know many people have found it challenging to keep up with their meditation practice. It’s not surprising when global events grab our attention and make life feel unstable, finding time to go within, practice mindfulness, and meditation can be difficult to manage. 

That is a real shame, however, considering that the perfect antidote to all this uncertainty and fear is meditation – going within and becoming centered in the present moment.  

If you have found that carving out time for your meditation practice has become increasingly challenging, read on to find out about practicing a shower meditation and how it could provide the ideal solution for busy, anxious people. 

Mindfulness in Everyday Life

Mindfulness meditation is all about being fully in your senses. Whenever you bring your awareness and attention directly to the sensations you feel within your body, in other words, what you see, hear, taste, touch, and smell, you immediately center yourself and leave any wandering negative thoughts, anxiety, and stories you might be telling yourself in the mind behind. 

Your focus becomes purely directed at the present moment you are experiencing, a full and raw sensory experience of whatever is happening in the now.

This kind of mindful focus is one of the most helpful meditation techniques I have discovered. I use it whenever my mind wanders in my regular meditation practice, and most of all, during my daily life whenever I need to bring myself back into my body and feel grounded.

When we are stressed either in the short or long term, we take shallow breaths and we start living in our heads much more.  I can only describe what in my experience when I am stressed feels like a disconnect between my body, mind, and spirit. When I feel anxious and allow negative thoughts to take over, I forget to take deep breaths and instead I get caught up and lost in the negative energy of all the stories I tell myself about the past and the future. I have to make an effort to stop my runaway thinking, remind myself to pause, reconnect with my body, and take some deep breaths to bring myself back into the present.

This is the essence of mindfulness meditation and the true beauty of it is that you don’t actually need any extra time in the day to practice it. Anyone who argues that they simply have no time to train the mind must see that actually, being mindful in each moment of your life is one of the most positive things you can do for your short and long-term mental health, immune system, and emotional well being. It takes no extra time at all, I promise. All it means is you learn how to train your mind to be present with the action, instead of being lost in thought. It’s a redirecting of focus in a way that benefits your well-being holistically.

This kind of mindfulness meditation brings us numerous health benefits and is incredibly therapeutic, but it also connects with the reality of each given moment. And what better way to incorporate mindfulness technique than during simple, mundane moments of our lives such as eating, cleaning, walking, and taking a shower?

A Simple Meditation Ritual for Self-Care

Adding a mindful shower to your morning routine is the perfect time to practice meditation and has the power to set your day on the right track, filling you with positive energy and enhancing your mood.  

If you have been feeling strapped for alone time to be quiet and meditate, the privacy of a soothing shower is the ideal time to practice mindfulness. Taking a warm water shower and meditating are calming, mood-boosting exercises that complement each other perfectly. 

Shauna Shapiro, Ph.D., a clinical psychologist, suggests that the sensory experience of taking a shower and letting the warm water run over your body is the perfect opportunity to practice intentional focus and awareness. By combining a mindful shower with simple meditation, you get the best of both experiences.

The power of meditation is such that it really doesn’t matter where or how you practice it. We can get caught up with images of the perfect image of Buddha in the lotus position, but in fact, buddha taught four times to practice mindfulness. These included when standing, walking, sitting, and lying down, which if you think about is all of the time! So Why not include showering?

I think it’s also worth mentioning that many great writers, inventors, and thinkers of our time have often had their best ideas when showering or taking a bath! There is something incredibly releasing and energizing about running water, and it can stimulate creativity and thought processes. BUT that will only happen once you learn to practice mindfulness in an effort to clear away negative thoughts and anxiety. Without that calm, still, connection to the present moment and clear and open awareness, it is hard to tap into new ideas. Think of your mindful shower like a cleansing tool, clearing your mind, and raising your vibration.  

Woman practicing shower meditation

How to Do a Shower Meditation: 3 Rituals for Cleansing Mindfully.

Here are some simple meditation exercises that you can include in your morning routine when showering.

Ritual 1 – Self Love.

As you stand under the running water, allow yourself to truly feel the sensations of that water as it runs over your skin. Wash your body mindfully, bringing your awareness to each part of your body as you cleanse it. As you focus on each body part, bring an attitude of deep self love to that area of your body. You could repeat this mantra in your mind as you cleanse your body. 

Thank you, I love you. 

Feel the gratitude you feel for being present physically in your wonderful body. Allow that emotion of joy and appreciation to rise within you, and as you cleanse and rinse the soap away,  

Thank you, I love you. 

Recite the mantra as you continue, and don’t skip it on the parts of your body that you don’t like. Try to keep your brain out of negative thinking and purely in the sensory experience of the shower.

Ritual 2 – Energy Cleanse 

As you take your mindful shower, think of the warm water as a cleansing tonic not only for the dirt on your skin but for any negative energy that you hold or that you have around you. As you enjoy the simple pleasure of the moment under the water, allow that running water to cleanse any stuck, stagnant energy around you also. Imagine any lingering negative energy that clings to your etheric field dissappearing down the drain with the water. 

You can imagine yourself flicking away any negativity from your body, allowing yourself to be energized on a physical and spiritual level. 

It’s said that running water can produce negative ions that have great health benefits, so allow that image to linger as you wash away all concerns and let yourself be cleansed.

Ritual 3 – Pure Presence 

This ritual is to help you disengage entirely from thoughts of the past, plans for the future or any concerns, anxieties or stresses that you would normally go over in your head as you shower. 

Instead of using shower time as a way to plan your day, use it purely for the pleasure of being in the shower. You may have spent a lifetime using your shower to mull things over, plan your morning or go over conversations, events and problems in your mind. 

You are going to stop doing that and instead, simply be engaged fully with the present moment sensual experience of standing beneath the running water. And nothing else. It’s a challenge! Our brains are complex and our thoughts move quickly. 

Practice simply feeling the water, the soap, and your own touch as you wash your body, massaging shampoo into your scalp and letting it rinse away. Allow yourself to purely be here with an open awareness. You might find that it’s really hard for your undivided attention to stay on the shower only.

Whenever you find your mind wandering, bring yourself back to the present with several deep breaths. You can place your hand over your heart chakra, and center yourself again. You might need to do this often during the shower, especially if you are new to meditation. Breathwork is also a great way to bring your heart rate down, if you’re feeling anxious and ground you. All you need to do is take some deep breaths in and out, until you feel relaxed again.

It can sometimes feel overwhelming once we realize just how distracted we are in general. 

There’s no shame in that, just continue to bring yourself back. 

Take deep breaths, listen to the sound of the water, inhale the fragrance of your soap and shampoo, and feel the physical sensations of your body. Bring deliberate and focused awareness to the now.

I hope you enjoy these mindful shower rituals, they really are an amazingly easy way to integrate meditation practice back into your daily life and bring you all the health benefits and positive energy of minfdulness meditation. 

At the end of the day, mindfulness is a about an essential shift in your approach to self-care. The way that you relate to your own thoughts and feelings is what it’s all about, and the way to make progress is through repetition. Just practicing little and often will build your confidence and increase your motivation. 

Making a shower meditation part of your routine is one of the most experiential ways to understand what meditation is all about.

Charlie Morley

I'm Charlie. I’m not a ‘guru’ or yogi with ten vipassana retreats under my belt. Far from it. I just enjoy Meditation and Yoga and want to create a daily routine that allows me to be present, mindful and in touch with consciousness and thought I would blog about the process.

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