Take a shower with full attention

Feel the water and temperature instead of planning your day.

Why it helps

Routine moments are easy chances to practise presence. Many people find them refreshing for the mind as well as the body.

How to do it

1. Step in and feel the water on your skin.
2. Notice temperature, sound and smell.
3. When you start planning, return to the sensations.

Make it easier

Do it for the first minute.

Make it harder

End with 20 seconds of cooler water, if comfortable.