There are so many benefits of taking a mindful shower meditation.
As an online meditation teacher, I’ve tried pretty much every type of meditation there is. And mediating in the shower is definitely one of the most relaxing.
Let me show you how to do it.
How To Practice Mindful Shower Meditation
- Create a relaxing experience when you shower. Use relaxing scents.
- Set your intent and remind yourself that you are taking a mindful shower to clean both your body and mind.
- Undress mindfully and non-judgmentally. Slowly take your clothes off, moving mindfully like you would in tai chi.
- Turn on the shower, mindfully observing the sound as your hand turns the faucet.
- Get in the shower and take ten deep breaths to relax.
- Now follow your consciousness around your body while you are cleaning, like you would do in Jon Kabat Zinn’s Body Scan meditation.
- Notice how the water feels on your body. As you clean your body, follow your touch with your mind so that you are meditating on the process of cleaning your body. Meanwhile, breathe in the steam and connect with your breathing.
- Observe your five senses. Particularly focus on the relaxing scents in the shower, like the scent of the shampoo and soap. Listen to the sound of the splashing water and the feeling of the steam as you breathe in.
- Focus on cultivating self-love as you clean your body. Remind yourself how beautiful and precious your body is.
- Continue to be mindful while you dry your skin. Feel the softness of the towel and your robe. Take a moment to stand naked in front of a mirror. Observe your body. Do you feel self-critical about your body? If you experience judgmental thoughts, label them, saying “This is just a thought” as you would do in Buddhist Vipassana (Insight).
- Express gratitude for the relaxation and for your clean body. Now mindfully observe the sensations of a clean body. How does it feel to have just stepped out of the shower? What kind of energy do you notice? Observe that energy.
Mindful Shower Meditation Benefits
Experts state that there are significant benefits of shower meditation.
If, like many people, you struggle to find the time to meditate or you don’t have a peaceful meditation room where you can sit for twenty minutes, a mindful shower meditation can provide an excellent alternative.
Mindfulness expert Shauna Shapiro, Ph.D., and Sophia Amoruso tell THE DAILY MEDITATION that mindful showering can provide an alternative to meditation.
The team shared a Youtube video that explains how to take a mindful shower, above. They say this increases concentration and productivity.
The shower is perfect for relaxation
Jason N Linder, PsyD says, “The shower has all the essential ingredients of a sanctuary: privacy, silence (besides the water), and no interruptions—plus, it can be nice to be naked. ”
Plus, it’s a great way to practise meditation at home because the shower is already a relaxing experience. Meditation simply adds to the relaxation.
Combine it with other therapies
There are numerous ways to boost your mental health in the shower. Many people even like to take extremely cold showers for cold-therapy, which has been linked to reducing inflammation and increasing metabolism .
Shower Meditation Increases Self Compassion
Amuroso tells us that she understands the need to be compassionate to ourselves. She appreciates the importance of “Giving myself permission to do what I need to do. Sometimes that means meditating, sometimes that means just taking a break and not holding ourselves accountable for having the perfect diet and a really rigid schedule and being the most perfectly well-rounded person because we are all dealing with a lot of anxiety right now.”
A shower meditation is the perfect time to practise self-love.
Peace and Quiet
Mindful shower meditation is one of the most enjoyable meditation techniques.
It’s a chance to get away from the noise and the news. As Amoruso states, “To not be on our phones and to create a sensory experience for ourselves is a way to change our environment. I’ve been taking a moment in the shower and bringing sound and sense into the equation. It really transports me from this place I cannot leave right now.”
Adding scents increases mindfulness
Enjoying pleasurable scents in the shower can help to relax the mind and boost mindfulness.
“Each sensory detail helps the brain focus attention in the present moment,” says Shapiro. “As we attend to our experience, we can slow down and savour each moment. Further, the more vivid we make an experience, the more ingrained it becomes in your permanent memory. As we welcome all of our senses, noting what we see, smell, hear, touch, each detail acts as a tiny hook that allows our brain to store the experience in long term memory and learning.”
Shapiro says that the shower is one of the best places to be mindful because “it is a private space where you will not be interrupted. It is an easy place to bring alive our senses, and a shower is a natural place of self-care…”
Overall, meditating in the shower is a supremely relaxing experience that you can add to your daily practice for some much-needed serenity.