Shower meditation can be one of the easiest ways to practice mindfulness during your daily routine. The benefits of this simple practice can be profound for your mind, body and spirit. It’s also a great way to use the time you might otherwise spend on other things to give yourself some self-care and relaxation that matters.

Start by noticing the temperature of the water and how it feels on your skin. You might even close your eyes for a few seconds to really feel the sensation of the water wash over you. Then, bring your attention to an individual drop of water as it lands on the top of your head and then trace it down past each part of your body until it reaches your feet. Repeat this a few times.

If you’re comfortable doing this, you can even begin to visualize a peaceful scene in your mind. You might imagine yourself at a beach or forest, in a quiet room, or anything else that brings peace and calmness to your life. This type of visualization is known as guided meditation, and there are plenty of free resources for this online.

The most important thing is to be mindful of everything you can sense, see, hear, smell and touch. You may find that your thoughts and feelings are a bit jumbled up while in the shower, but try to be okay with this. Then, as the water washes away all of your stress and tension, imagine that it is taking any anger, regret or sadness with it and sending it down the drain.