Shower meditation, when done mindfully, can be one of the best ways to reap all the benefits of regular meditation, without having to carve out substantial chunks of time in your day. Adding this practice to your daily routine, as you wash away the day’s worries and cleanse your body, can be an incredibly soothing, rejuvenating experience that is a powerful way to reclaim your sense of mindfulness.

Breath work: This form of meditation involves using your breath as a tool for grounding and centering, and can be especially effective in the secluded space of the bathroom. Practice a deep, rhythmic breathing pattern that slows the heart rate and promotes calmness. Try to inhale for four counts, hold your breath for another four, and then exhale for another four, focusing on the sensation of your chest rising and falling with each breath.

Visualization: During this type of shower meditation, you imagine the water washing away the stress and tension from your body. It may help to have a specific intention in mind to guide your visualization: perhaps you are asking the water to refresh and revitalize you, or to comfort and soothe you. You can even try adding a few drops of essential oils or bath products with calming scents, to enhance the sensory experience of your meditation.

Listening to a guided shower meditation: There are many audio recordings that are specifically tailored to the shower environment, and that are designed to be played with the water running. These can be a great way to keep your focus, as you allow the words and sounds of the recording to wash over you.