Shower meditation: your new self-care ritual

Try this simple shower meditation to clear your mind, center yourself, and make the most out of your morning routine.

From a new body wash to an accompanying playlist, there are so many ways to use a shower as a self-care ritual. But how about practicing mindfulness?

Okay, it's not exactly sitting down for an hour in a zen garden, but with this simple shower meditation, you can clear your mind, center yourself, and make the most out of your morning routine.

What is shower meditation?

As the name suggests, shower meditation is a practice of mindfulness that you can do in the shower. Yes, it really is that simple. It's basically any type of meditation that helps you be aware of your body or breath while keeping your mind focused on one thing.

If you're thinking 'can I meditate in my bathroom? is that actually a thing?', in this guide we'll show you that, yes, you can.

Morning energy shower meditation

Morning meditation can be a useful tool for establishing a positive rhythm for your day. It's also an opportunity to practice mindfulness , which can help you relax mentally and physically.

Morning showers are great for us too. 72% of people get their best ideas in the shower , making it a productive way to start the day. The science of showering has shown that it's one of the most relaxing activities we do

Why not take advantage of these two wellbeing practices by turning a perhaps dull part of your morning routine, into an enjoyable and energy boosting ritual?

How can I practice mindfulness in the shower?

If you wondering how to do a shower meditation we've got a simple routine to get you started:

  1. Set an intention for the practice

  2. Find a place for your hands and feet

  3. Breathe deeply

  4. Use the sound of the water to create white noise

  5. Practice body scan and breathe awareness

  6. Choose mindful movement

You might also wish to use a guided shower meditation or search online for a shower meditation script to take your practice to the next level.

Right, let's get this power shower going...

Shower meditation: Your new self-care ritual

1. Set an intention for your shower

The intention you set for your shower will guide you through each moment of the ritual. This is a powerful opportunity for self-reflection, so make sure you're setting a positive intention that runs true to you.

Here are some examples:

  • "I will relax today"

  • "Today, I'll be kind to myself"

  • "This is my time to shine"

  • "I will get through this workday with grace"

  • "I'll enjoy my time with the family."

  • “I will be successful at my job today”

  • "I'm going to be the kindest friend possible"

The more personal the better, so make sure it's specific to your day.

2. Find a place for your hands and feet

Place your arms by your side, slightly away from your body, and hands facing forwards.

Spread your feet about hip-width apart and place them flat on the floor to help you feel grounded. Be sure to keep both feet firmly planted on the ground—no wiggling around.

3. Breathe deeply

Inhale through your nose and exhale through your mouth, counting each breath as it passes. Breathe in for a count of 4, hold for a moment, then breathe out for another count of 4.

Repeat this calming breathing technique at least 6 times, bringing your attention back to the breath every time the mind wanders.

4. Use the sound of running water to create white noise

The sound of running water is a great way to create white noise, drowning out other noises and creating a soothing effect.

It helps create a meditative atmosphere , as the sound of flowing water is often heard in meditation classes.

5. Practice body scan awareness

Use breath awareness as a guide. Focus on the sensation of breathing and how it feels in different parts of your body. Bring your awareness to each part of your body, starting with the tips of your fingers and toes, then moving up through the rest of you.

6. Choose mindful movement

Mindful movement can be done any time you are standing in the shower, but it's especially helpful when washing your hair (by now you're probably needing to get washed and get out anyway).

When you move your arms, notice the sensation of your muscles and joints moving. Try closing your eyes and massaging your hair and scalp slowly and mindfully, taking in the scent and sensation. When you bend over to wash your legs, notice how they feel in the warm water too.

And finally, when you're done, rinse off and feel the warm water stream down over your body. Notice how long it takes for all the water inside of it to drain out completely into the tub below and keep watching until all of that water has drained away from sight.

Should you meditate in the shower?

It gets a big yes from us. We hope that this guide has provided you with some helpful tips for how to practice mindfulness in the shower. Remember that anyone can benefit from shower meditation and it doesn’t take long to do.

We recommend trying out different types of breath awareness and mindful movement until one really resonates with you. If it feels good, keep doing it.


Know your own mind?

The average brain health score is 51/100. Take our 3-minute quiz to learn how yours measures up and how to boost it.

Related articles