You can practice the following technique while you are taking shower as you normally do.
Basic
- Be aware that you are having a shower.
- Notice whether the physical sensation you experience on your skin is whether pleasant, unpleasant or neutral.
- Monitor your feelings whether it changes. For example, the feeling may change from pleasant feeling to neutral feeling.
After getting familiar with the basic technique, you can try advanced techniques.
Advanced level 1
Expand your awareness to one or more of followings:
- hand movements,
- the sounds of the water as it is coming out of the nozzle,
- the warmth or coldness of the water,
- the smell of the soap or shampoo, water droplets on the walls,
- thoughts arising,
- different sensations in your skins after drying and before drying.
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