Shower meditation is the practice of meditating while showering. It blends the daily routine of taking a shower with mindfulness [meditation](https://www.masterclass.com/articles/meditation-benefits-explained), combining breath work, sensory awareness, and gratitude to achieve a state of relaxation and focus. Practicing meditation while engaging in an everyday routine is an excellent way to build a meditation habit.
Practicing mindfulness during your shower routine can offer the following meditation and self-care benefits:

1. __Increases awareness__: Shower meditation can help keep you in the present moment. During a session, you continuously draw attention inward as your mind wanders, improving your concentration and awareness of your physical surroundings and mental state.
2. __Improves sleep quality__: You can use meditation to improve [sleep quality](https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality). Meditation helps curb stress, anxiety, and depression—all three of which can cause insomnia. A regular meditation practice can reduce your heart rate, decrease blood pressure, and increase the production of [melatonin](https://www.masterclass.com/articles/melatonin-explained), a sleep hormone.
3. __Boosts mental health__: The busy nature of everyday life can make it challenging to find a moment for yourself. Shower meditation can slow down racing thoughts and help rebuff life’s many distractions, giving you more time to focus solely on your own mental needs. A shower meditation practice can help you release negative thoughts and negative energy while enhancing your well-being.
4. __Facilitates mind-body connection__: In this form of meditation, pay attention to all the physical sensations of showering and take inventory of your physical being. Showering is a sensory experience that can help you practice self-love. Ground your feet on the floor of the shower and take note of the sensations in your body from your feet upward. Focus on the water making contact with your body and the smells and temperature changes in the room.
You can practice shower meditation as an evening or morning routine. Consider the following tips for a mindful shower:

1. __Create a relaxing environment__. Turn off your phone, perhaps dim the lights, and light candles to create a calm atmosphere. You can also add drops of essential oils to a diffuser.
2. __Set an intention__. Begin your shower meditation with an intention. Your intentions might be to wash away the stress of the day, relax under the water, or achieve mental clarity.
3. __Concentrate on your breathing__. [Breath work](https://www.masterclass.com/articles/breathing-exercise) is an essential component of meditation. As you shower under the warm water, take deep breaths. Inhale the shower steam and think about the breath cleansing your mind and easing your nerves.
4. __Offer gratitude__. Practicing [gratitude](https://www.masterclass.com/articles/how-to-practice-gratitude) is a key component of meditative practice. While meditating in the shower, offer gratitude to the water and the soap for cleaning your body.
5. __Engage all of your senses__. Focus on your senses and perform a full [body scan](https://www.masterclass.com/articles/body-scan-meditation-explained). Feel the water running down your skin, notice how the room smells (a scented shower gel or essential oils can help with this), and listen to the sound of the water.
Find something comfortable to sit or lie on, grab a [MasterClass Annual Membership](https://www.masterclass.com), and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself. 
A shower meditation is an excellent way to practice mindfulness while engaging in a daily routine. This form of meditation can provide mental clarity and promote relaxation.

A shower meditation is an excellent way to practice mindfulness while engaging in a daily routine. This form of meditation can provide mental clarity and promote relaxation.

Shower Meditation: How to Meditate While Showering

Shower meditation is the practice of meditating while showering. It blends the daily routine of taking a shower with mindfulness <a href='https://www.masterclass.com/articles/meditation-benefits-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/meditation-benefits-explained","linkCopy":"meditation","category":null}'>meditation</a>, combining breath work, sensory awareness, and gratitude to achieve a state of relaxation and focus. Practicing meditation while engaging in an everyday routine is an excellent way to build a meditation habit.

What Is Shower Meditation? 

Practicing mindfulness during your shower routine can offer the following meditation and self-care benefits:<ol class="mc-m-4"><li class="mc-my-4"> 1. Increases awareness: Shower meditation can help keep you in the present moment. During a session, you continuously draw attention inward as your mind wanders, improving your concentration and awareness of your physical surroundings and mental state. </li><li class="mc-my-4"> 2. Improves sleep quality: You can use meditation to improve <a href='https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality","linkCopy":"sleep quality","category":null}'>sleep quality</a>. Meditation helps curb stress, anxiety, and depression—all three of which can cause insomnia. A regular meditation practice can reduce your heart rate, decrease blood pressure, and increase the production of <a href='https://www.masterclass.com/articles/melatonin-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/melatonin-explained","linkCopy":"melatonin","category":null}'>melatonin</a>, a sleep hormone. </li><li class="mc-my-4"> 3. Boosts mental health: The busy nature of everyday life can make it challenging to find a moment for yourself. Shower meditation can slow down racing thoughts and help rebuff life’s many distractions, giving you more time to focus solely on your own mental needs. A shower meditation practice can help you release negative thoughts and negative energy while enhancing your well-being. </li><li class="mc-my-4"> 4. Facilitates mind-body connection: In this form of meditation, pay attention to all the physical sensations of showering and take inventory of your physical being. Showering is a sensory experience that can help you practice self-love. Ground your feet on the floor of the shower and take note of the sensations in your body from your feet upward. Focus on the water making contact with your body and the smells and temperature changes in the room. </li></ol>

4 Benefits of Shower Meditation

You can practice shower meditation as an evening or morning routine. Consider the following tips for a mindful shower:<ol class="mc-m-4"><li class="mc-my-4"> 1. Create a relaxing environment. Turn off your phone, perhaps dim the lights, and light candles to create a calm atmosphere. You can also add drops of essential oils to a diffuser. </li><li class="mc-my-4"> 2. Set an intention. Begin your shower meditation with an intention. Your intentions might be to wash away the stress of the day, relax under the water, or achieve mental clarity. </li><li class="mc-my-4"> 3. Concentrate on your breathing. <a href='https://www.masterclass.com/articles/breathing-exercise' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/breathing-exercise","linkCopy":"Breath work","category":null}'>Breath work</a> is an essential component of meditation. As you shower under the warm water, take deep breaths. Inhale the shower steam and think about the breath cleansing your mind and easing your nerves. </li><li class="mc-my-4"> 4. Offer gratitude. Practicing <a href='https://www.masterclass.com/articles/how-to-practice-gratitude' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-practice-gratitude","linkCopy":"gratitude","category":null}'>gratitude</a> is a key component of meditative practice. While meditating in the shower, offer gratitude to the water and the soap for cleaning your body. </li><li class="mc-my-4"> 5. Engage all of your senses. Focus on your senses and perform a full <a href='https://www.masterclass.com/articles/body-scan-meditation-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/body-scan-meditation-explained","linkCopy":"body scan","category":null}'>body scan</a>. Feel the water running down your skin, notice how the room smells (a scented shower gel or essential oils can help with this), and listen to the sound of the water. </li></ol>

How to Practice Shower Meditation

Find something comfortable to sit or lie on, grab a <a href='https://www.masterclass.com' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself.

Want to Learn Even More About Cultivating a Mindfulness Practice?

A shower meditation is an excellent way to practice mindfulness while engaging in a daily routine. This form of meditation can provide mental clarity and promote relaxation.

A shower meditation is an excellent way to practice mindfulness while engaging in a daily routine. This form of meditation can provide mental clarity and promote relaxation.
