[ad_1]
Meditating has so many benefits. It reduce stress, anxiety, and depression, improves focus, creativity, and memory, enhances self-awareness and compassion, promotes emotional health and well-being, and can also lower blood pressure and improve sleep. Honestly, what can meditating not do? And what’s neat about it is that you can do it anywhere — it can even be incorporated into a shower routine!
So many people think they have to carve out time in their day to practice traditional meditation. And while it can be beneficial to do so, why not take advantage of time you are otherwise running through the motions to do a meditation?
Taking a shower in the perfect time to meditate! You body is pretty much running on autopilot taking you through body wash to shampoo. Therefore, it’s a great time and great way to reap the benefits of a shower meditation ritual!
Meditating In The Shower Can Offer Several Benefits:
- Relaxation: The warm water and soothing sound of the shower can help you relax, thus making it easier to enter a meditative state. Because of this the shower is a great place to re-instill positive energy and inner peace despite a busy schedule.
- Mindfulness: Focusing on the sensation of the water on your skin and the sound of it falling can help you become more present and mindful, reducing stress and anxiety.
- Creativity: The relaxed state of mind you enter while meditating in the shower can enhance creativity and problem-solving abilities.
- Clarity: Shower meditation is the perfect opportunity to help clear your mind and provide mental clarity, and so allowing you to approach your day with a fresh perspective.
- Self-care: Taking the time to meditate in the shower is a form of self-care, promoting overall well-being and mental health. It is a good place to bring conscious awareness to the most important thing, yourself.
- Physical benefits: The steam from the shower can help open up your airways and improve circulation, leading to a sense of rejuvenation and vitality.
Your Shower Meditation Ritual
A good shower meditation routine involves focusing on the sensations of the shower, practicing mindfulness, and also setting positive intentions for the day. Here’s a simple daily routine to establish a mindful shower meditation ritual:
Prepare for Your Shower Meditation Ritual:
To prepare your shower routine for a meditation, start by setting the water temperature to a comfortable level. Then, consider adding essential oils or using a soothing shower gel to enhance the experience.
Create a calming atmosphere by dimming the lights or playing soft, relaxing music. Also remove any distractions from the shower area and ensure you have enough time for a leisurely shower. Take a few moments before stepping in to center yourself and set your intention for the meditation.
By preparing your shower meditation practice in this way, you can create a peaceful and relaxing environment conducive to a mindful shower meditation ritual experience.
Mindful Entry:
To do a mindful entry into the shower before meditating, start by standing outside the shower and taking a few deep breaths. Notice the sensations of your breath and the ground beneath your feet.
As you step into the shower, pay attention to the feeling of the water on your skin. Notice the temperature of the water, whether it’s cold water or hot water. Observe the sound it makes, and any scents in the air. Also stay present in the moment, observing these sensations without judgment or distraction.
If your mind starts to wander, remember to gently guide it back to the present moment. Doing this mindful entry can help you transition into a state of relaxation and therefore prepare for a focused meditation.
Focus and Sensory Awareness:
In a shower meditation ritual, it is the perfect place to practice sensory awareness by focusing on the sensations of the shower.
Feel the water cascading over your body, the temperature against your skin, and the sound as it hits the floor. This is a powerful of your own version of body scan meditation. Notice any scents from your soap or shampoo.
Be fully present in the experience, as it is a great way for yourself to immerse in the moment without judgment or distraction. If your mind wanders, then gently bring it back to the sensations of the shower.
This practice of sensory awareness can deepen your meditation, enhance relaxation, and cultivate mindfulness in everyday activities.
Breathing Exercises:
In a shower meditation, you can practice various breathing exercises to enhance relaxation and mindfulness. Here are a few you can try in your shower meditation ritual:
- Deep Breathing: Inhale deeply through your nose, allowing your abdomen to expand. Hold for a few seconds, then exhale slowly through your mouth, letting out all the air. Repeat several times, focusing on the rhythm of your breath.
- 4-7-8 Breathing: Inhale quietly through your nose for a count of four. Hold your breath for a count of seven. Exhale forcefully through your mouth, making a whooshing sound, for a count of eight. Repeat several times, maintaining a steady pace.
- Equal Breathing: Inhale for a count of four, then exhale for a count of four. Try to make your inhales and exhales the same length, focusing on the smoothness of your breath.
- Cleansing Breath: Stand under the water and take a deep breath in, imagining the water washing away any tension or negative energy. As you exhale, visualize releasing this energy and feeling more relaxed.
These breathing exercises can help calm your mind, reduce stress, and deepen your meditation practice while in the shower.
Mindfulness:
Practice mindfulness meditation by observing your thoughts and feelings without judgment. If your mind wanders, gently bring it back to the present moment of the soothing sensory experience. Let go of that to-do list and any negative emotions.
Notice the sensation of the water on your skin or another part of your body, the sound of the water as it falls, and any scents in the air. Observe these sensations without judgment or attachment, simply allowing them to be as they are. If your mind wanders, gently guide it back to the present moment, in order to focus on the here and now.
As you engage in this practice, cultivate an attitude of curiosity and openness, exploring each moment with a sense of wonder and appreciation. Maybe start at the top of your head then working down your entire body. This mindfulness practice can help you feel more grounded, calm, and centered as well as release negative thoughts.
Gratitude:
Through your shower meditation practice you can enrich your shower time with these positive affirmations and positive energy. Start by acknowledging the simple yet essential elements of your shower meditation ritual, such as the warm shower water, soap, and the ability to cleanse your body.
As you feel the water cascading over you, express gratitude for its soothing and cleansing properties. Reflect on the blessings in your life, big or small, and feel thankful for them.
Consider the people, opportunities, and experiences that enrich your life, and send them thoughts of gratitude. This shower meditation practice can foster a sense of appreciation, contentment, and positivity, enhancing your overall well-being and shower meditation experience.
Intentions:
Start by clarifying what you hope to cultivate or achieve through your practice. This could be a specific quality like patience, compassion, or focus, or a broader goal like peace or self-awareness. Once you have identified your intention, bring it to mind at the beginning of your meditation.
You can silently repeat it as a mantra or visualization, anchoring your practice in this purpose. Throughout your shower mediation, return to your intention whenever your mind wanders, using it to guide your focus and align your thoughts, feelings, and actions with your desired outcome.
Set positive intentions for the day. Visualize how you want to feel and what you want to accomplish. Repeat affirmations or mantras if it feels right for your personal shower routine.
Closing Your Shower Meditation Ritual:
As you finish your shower and close out your meditation, begin by bringing your awareness back to your breath or the sensations in your body.
Take a few deep breaths, inhaling deeply through your nose and exhaling slowly through your mouth. Gradually transition back to your surroundings, noticing any sounds, smells, or sensations around you. Gently move your body, as well as stretching or wiggling your fingers and toes.
Reflect on your meditation practice, acknowledging any insights or feelings that arose during the session. Finally, express gratitude for the time you took to meditate and the benefits it may bring to your day. Open your eyes and return to your day feeling refreshed and centered.
Final Thoughts on a Meditating Shower Routine
As I get older, I am trying to be more mindful myself about this type of meditation. As a busy mom, I’ve found that meditating in the shower is actually a powerful tool and really nice addition to something I would normally rush through.
It gives me time to come back to myself and is an easy way to increase my sensory awareness in powerful ways. Will you try meditating in the shower? Let me know in the comments!
About the Author
Nicole Booz is the founder and Editor-in-Chief of GenTwenty, GenThirty, and The Capsule Collab. She has a Bachelor of Science in Psychology and is the author of The Kidult Handbook (Simon & Schuster May 2018). She currently lives in Pennsylvania with her husband and two sons. When she’s not reading or writing, she’s probably hiking, eating brunch, or planning her next great adventure.
Website: genthirty.com
[ad_2]
gentwenty.com
