When we are feeling anxious, it can sometimes feel like we are losing control. It can easily feel like our thoughts are spiraling out of control and our bodies are perceiving an outside threat that is not actually there. When it comes to anxiety, distraction is something that can work wonders. It can truly be helpful to engage our senses, compassionately pulling our focus away from anxious thoughts. For myself, showers have always been something soothing for me when I am feeling anxious or am in of processing my day. This mindfulness exercise is one of my favorites to utilize in the shower. It has helped me pull myself out of some anxious moments. I do hope that this is something that may be helpful for you!
Begin by preparing your shower. You can add in a few drops of lavender or eucalyptus essential oil if you would like.
After entering your shower, start by taking in a few deep breaths. In through your nose and out through your mouth
After taking a few deep breaths, slowly allow your breathing to return to its normal rhythm.
Bring your attention to all of your senses
Begin a scan of your body from the top of your head all the way down to your feet
Bring your awareness to the sensation of the water on your skin
Notice the smells of your shampoo, soap, and any other products you are using
Practice awareness towards how the shampoo feels in your fingers, on your scalp, the soap on your skin, etc.
As you rinse your hair and body, visualize your anxious thoughts washing down the drain
As you approach the end of your practice, express gratitude
Mindfully conclude the exercise
This mindfulness exercise serves as a double edged sword in the sense that you are calming your anxiety while also taking care of your body. I always share with my clients that the goal isn't to make anxiety go away forever, as that is impossible with the many challenges that life can throw at us. The goal is to develop a relationship with it in the sense that when it is present, you have the tools to make it less uncomfortable and pass with ease. I hope this is helpful to anyone who is in need.
Love & Light,