5 minute shower meditation
Stand under the shower of comfortable temperature for you. Let the water fall gently on the top of your head. Take note of your thoughts and your breathing.
Allow your mind to slowly shift focus from the magnitude of thoughts running through it. Instead focus it on the sensation of the water running down your body.
Hear the sounds that the water stream makes as it first hits the top of your head, then as it trickles down. Focus on how many sounds there are around you as you are in the shower. There is the sound of the water hitting your head, trickling down your body and finally falling down onto the shower floor.
Count them, how many different sounds do you hear? Tilt your head differently and notice the change in sensations as well as the sounds. Find the spot where you move your head and the water starts running into one of your ears. Catch the delicious drumming sounds as it enters your ear canal and goes on by. Switch the position of your head the other direction and compare those sensations.
Feel the ever so slight variations in water temperature as the stream comes down.
Focus on your breath now, is it faster or slower? Is it shallow or deeper? What about your thoughts, have they changed? Have the images or information that comes into your mind altered? How do you feel? Are you more relaxed, more aware, more centered? If you are and when you feel complete stop the shower and go on with your day. Thank the water, for whether you know it consciously or not, it has cleansed you and washed away the negativity that attaches to you.