A Warm Shower

A practice card

Standing under warm, not hot, running water and paying close attention to what your senses pick up, instead of your thoughts.

When

When you want a full-body reset and have a shower available — after a hard day, or first thing.

As you shower

3 warm spots on your skin

2 sounds the water makes

2 smells in the steam

Check the water first — warm, not hot.

Why it works

A shower puts several senses to work at once, warmth, sound, smell, which can pull attention out of a looping mind and into the body. Keep the water warm rather than hot; very hot water is its own kind of overstimulating, and skin can burn before you notice.

Warm water, one sense at a time.

Step out slowly. Notice the change in temperature and how your body feels a minute later.

This is a teaching, not treatment. If you’re struggling, a doctor or therapist can help. If you’re in danger right now, call your local emergency number or a crisis line (in the US, call or text 988).

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