When I first started meditation, I found it very difficult to focus for long periods of time. This meditation in the shower was some thing that I could do fairly easily as a beginner and I really enjoyed so I wanted to share with you today.
Begin by taking a moment before stepping into the shower to center yourself. Feel your breath, inhaling deeply through your nose and exhaling slowly through your mouth, releasing any tension.
As you step into the shower, set an intention to be fully present and engage all your senses.
Feel the water against your skin, noticing each droplet as it cascades down, enveloping you in warmth and comfort. Pay attention to the temperature and texture of the water.
If you're using scented soap or shampoo, take a moment to appreciate its fragrance. Inhale deeply and let the aroma fill your senses, grounding you in the present moment.
Listen to the sound of the water flowing, the rhythmic patter as it hits the floor or the walls of the shower. Notice any other sounds around you, whether it's the hum of the pipes or the distant noises from outside.
Tune into the physical sensations in your body as you wash. Notice the feeling of your hands moving across your skin, the pressure of the water against your muscles, and any areas of tension or relaxation.
Take a moment to express gratitude for this simple act of self-care. Appreciate the privilege of having clean, running water and the opportunity to nourish your body and mind in this way.
As you finish your shower, gradually bring your awareness back to the present moment. Feel the renewed energy and sense of calm that comes from taking this time for yourself.
Remember, mindfulness is a practice, so don't worry if your mind wanders during the meditation. Simply acknowledge any distractions and gently bring your focus back to the present moment.
Enjoy mindfully!
Melanie Vanhawk
