Easy Showering Mindfulness Exercise
Showering Mindfulness works particularly well as it is such a visceral experience, rich in sensory input which we can use to move ourselves out of our thoughts and into the peace of the present moment.
In the shower we are alone, we are safe and there is nowhere else to go. We are in there for the duration and it is a perfect time to be fully grounded in our bodies.
So to start with take a few deep breaths as you stand there, and just observe what you notice. I’ll go through the senses here and give a few suggestions for each sense, and you may also notice your own.
Sound - Notice the sound of the water as it comes out of the showered and flows over and bounces off your body and splashes on the ground and runs down the plug hole. Notice the sound of your breathing.
Touch - Notice the feeling of the warm water on your skin as it touches different areas of your body. Notice what you feel with your hand as you wash yourself with shower gel or soap. The feeling of your hands washing your hair. Notice the feeling of your weight through your legs calves ankles and feet. Notice your feet touching the shower tray.
Smell - Notice the smells of the soap, the shampoo, the change of smell as the air fills with the steam.
Sight - See the water coming out of the showered and notice the pattern it makes. Notice the water running over your skin and how your skin looks. See the water flowing down to the shower base and disappearing down the drain. Notice the steam fill the air. Notice the window, the shine of the chrome of the shower fitting.
Touch - Feel the water on your head and shoulders, moving down your arms to your fingers. Notice the weight of your body in your lower legs and your feet. Notice the feeling of the soap on your hands moving over your skin, of the shampoo in your hair. Notice the feeling of the air being breathed in and out of your body.
Thoughts will arise and try to draw your attention, just notice them and bring your attention back to the sense you are focusing on in that moment. And keep doing that as each thought arises. Every time we notice that we have become distracted by a thought and bring our attention back to the present is a win and with practise we spend more time showing up in the present and less time in our minds.
The result will leave you feeling grounded relaxed as well as nice and clean and feeling fresh!
