Shower meditation: 6 benefits of meditating while you shower
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what a shower meditation is and how this form of mindfulness can benefit your mental health. Plus, how to relax and meditate in a hot or cold shower.
If you’re thinking of introducing meditation into your daily routine, but you’re not sure how to fit it into your schedule, it’s worth considering turning your daily shower into a time for relaxation and mindfulness. Shower meditation combines the soothing effects of a warm or cold shower with the mental benefits of meditation.
What is shower meditation?
Shower meditation is a form of mindfulness practice that involves meditating while you take a shower. Focusing on the present moment while showering can turn a routine activity into an opportunity for mental clarity and relaxation. The sensations of water, the sound of its flow, and the rhythm of your breathing can anchor your attention and achieve a state of calm.
Whether it's the soothing warmth of a hot shower or the brisk awakening of a cold one, shower meditation can help you reconnect with yourself.
6 benefits of meditating in the shower
Shower meditation can enhance your daily routine, offering benefits that can positively impact your mental and physical wellbeing. Each of these benefits can contribute to a more balanced and fulfilling life. As you continue to practice shower meditation, you may find it brings a sense of calm and clarity to your everyday life.
1. Increases awareness and focus
The act of focusing on the sensations of the water and your breathing during shower meditation helps train your mind to be more present and attentive. This increased awareness can affect other parts of your life, improving your ability to concentrate and stay focused on tasks.
2. Improves sleep
Bringing meditation into your shower routine, especially before bedtime, can be an excellent way to unwind and relax. The calming effect of shower meditation can help in slowing down your thoughts, making it easier to fall asleep and enjoy a more restful night.
3. Strengthens mental health
Regular meditation, including during your shower, is known for reducing stress and anxiety. This can help in managing your emotions to bring a sense of inner peace, and improve your overall mental health.
4. Boosts mind-body connection
Shower meditation encourages you to be fully present and aware of your bodily sensations. This awareness can help in developing a stronger mind-body connection, making you more attuned to your physical and emotional needs.
5. Energizes your morning routine
Starting your day with a shower meditation can leave you feeling refreshed and energized. It can set a positive tone for the day, helping you approach your tasks with a calm and focused mindset.
6. Encourages self-care
Taking time for shower meditation is an act of self-care. It's a commitment to your wellbeing, allowing you to take a break from daily life and focus on your personal health and relaxation.
How to meditate in the shower: 6 steps
Meditating in the shower is a straightforward process that can be adapted to fit your personal preferences and lifestyle. There’s no right or wrong way to meditate in the shower. The most important thing is to find what works best to help you achieve a state of calm and mindfulness. Over time, this practice can become an essential and enjoyable part of your daily routine, offering a moment of peace and reflection in the midst of your busy life.
1. Create a calm atmosphere
To enhance the ambiance of your shower room, consider dimming the lights, using aromatherapy with essential oils, or playing gentle, soothing music. These can help create a tranquil space that encourages relaxation and focus.
💙 Let the Infinite Ambient for Relaxation playlist be the relaxing background track to your meditative experience.
2. Get clear on your intentions
Before you begin, take a moment to set an intention for your meditation. This could be anything from seeking relaxation, focusing on gratitude, or simply being present in the moment. Having a clear intention helps guide your meditation and gives it a purpose.
💙 Create stability within yourself (and your mind) with Grounded Like a Mountain, a meditation to help you find clarity in your wants and needs.
3. Focus on your breathing
As you start your shower, turn your attention to your breath. Take deep, slow breaths, inhaling through your nose and exhaling through your mouth. Concentrate on the rhythm of your breathing, using it as an anchor to keep your mind focused and prevent it from wandering.
💙 Let your breath guide you into a more balanced state as you cultivate Breathing Room.
4. Connect to your senses
Pay attention to the sensations of the water as it touches your skin. Notice the temperature of the water, the sound it makes hitting the shower floor, and the smell of your soap or shampoo. Engaging your senses fully in this experience helps deepen your mindfulness and keeps you grounded in the present moment.
💙 Reset Your Attention to notice the world and sensations around you.
5. Practice mindfulness
As thoughts come into your mind, acknowledge them without judgment and gently bring your focus back to the present—to your breathing, the water, or your senses. This practice of returning your attention to the present is the heart of mindfulness and is the key to successful meditation.
💙 Build your mindfulness “muscles” during the Mindfulness for Beginners series.
6. End with gratitude
Finish your shower meditation with a moment of gratitude. Reflect on what you’re thankful for, such as the day ahead, the comfort of the water, or simply the time you’ve taken for yourself. Ending with a sense of gratitude leaves you feeling positive and uplifted.
💙 Give The Gratitude Trick a try at the end of your meditation.
Shower meditation FAQs
What is shower meditation?
Shower meditation is a mindful practice where you focus on the present moment while taking a shower. It uses the sensory experiences of showering—the feel of the water, the sound of the droplets, and the sight of the steam—as focal points for meditation. It acts as a form of mindfulness, where you pay full attention to what's happening right now, without any judgment or negative self-talk.
By turning your shower into a meditative space, you create an opportunity to relax, clear your mind, and recharge, making it more than just a physical cleanse.
How can you practice mindfulness in the shower?
Practicing mindfulness in the shower involves a few simple steps. Start by setting a calming atmosphere, perhaps with dim lighting or essential oils. As you shower, focus on your breathing, taking slow, deep breaths. Pay attention to the sensations of the water against your skin, its temperature, and the sounds it makes. Observe your thoughts as they come, but gently guide your focus back to your sensory experiences whenever you get distracted. This practice can help you stay present and can turn your daily shower into a refreshing mental reset.
Is a cold shower considered meditation?
A cold shower can be considered a form of meditation when approached mindfully. The shock and sensation of cold water can instantly bring your attention to the present moment. It's an exercise in observing and accepting discomfort, where you focus on how your body feels under the cold water and how your breath responds.
This form of meditation can be particularly invigorating and is known to help sharpen focus and increase mental clarity.
What is bath meditation?
Bath meditation is similar to shower meditation but is practiced in the tranquility of a bath. It involves soaking in a bathtub, focusing on the warmth and stillness of the water. You might concentrate on the feel of the water enveloping your body, the gentle sound of ripples, and the steam rising from the bath. It's a practice that encourages deep relaxation and mindfulness.
Bath meditation can be especially beneficial for unwinding before bedtime, helping to ease you into a state of restfulness.
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