Simply put, mindfulness is the act of maintaining awareness of the present moment without judgment. The concept may be straightforward, but implementing it can be surprisingly challenging. Even in the course of five minutes, you can get caught up in thoughts of the past or future dozens of times. Mindfulness practices ask you to notice each time this happens and to gently and continuously call yourself back to the here and now. It is worth the effort. Research shows that mindfulness can reduce stress, boost the immune system, increase empathy, and improve memory and attention, among other benefits.
Here are seven common housekeeping tasks that are perfect for practicing appreciating the present moment. After reading this list, you’ll have five tips to try when doing each task.
If you’re not sure where to start, I recommend starting with this task. Wiping the surfaces in your kitchen is a task that probably doesn’t take more than about five minutes, but it happens regularly. Start by setting your intention to create a clean, clear space. As you work, bring your attention to the here and now: to the way the light falls on the counter, to your breath, and to the simple transformation from covered with crumbs to clean and smooth.
Enjoying the simple process of making your bed as soon as you wake up in the morning is a small, positive way to start the day. In the same way you’re more likely to get fit if you schedule a workout for the morning, you can feel good knowing that no matter what happens during the day, you’ve done at least something to stay in the present moment. Minutes have been dedicated. ,
As you make your bed, don’t rush. Every time your mind wanders, gently bring your attention back to the texture of the sheets, the sounds around you, and the simple joy of doing a small task well.
In miracle of mindfulnessThe late spiritual leader and peace activist Thich Nhat Hanh wrote: “If we think only of the cup of tea waiting for us while we wash the dishes, Thus rushing to get the dishes out of the way as if they were a nuisance, we are not ‘washing dishes for the sake of washing dishes.’ …While drinking a cup of tea, we will only think about other things and will not notice the cup in our hand.”
Try washing the dishes to wash the dishes – then maybe you’ll be more motivated to drink your tea than to drink your tea.
Unlike vacuuming (noisy) or scrubbing the bathroom (obnoxious), sweeping, mopping, and dusting are all tasks that are suitable for long periods of quiet awareness. Choose cleaning tools you love to use, and keep them neat and tidy on hooks.
Whenever my grandfather was upset about something, he would go into the backyard and water the garden by hand. I think he was on to something.
Plants attract your attention in a way that your floors or pots never do. And your attention to plants doesn’t have to be limited to the outdoors – watering and caring for indoor plants works just as well.
Hanging clothes in the laundry line already has a noticeable quality: pick up a shirt. Tie it to two clothespins. Reel some more line. Repeat.
If you have a clothes line, use this time to simply be present in the moment, noticing the wind blowing the clothes, the changing light, and the satisfying clip-clip of the pins.
The repetitive nature of folding, combined with the quiet satisfaction of watching a tangle of clean clothes transform into a neat pile, makes folding laundry another good choice for a meditative activity. Use your senses to enhance the experience, smell the fresh linens and feel the texture of the clothes in your hands.
- Have a kind intention to do your job well – for example, creating a nice, clean place for yourself and your family to sit and have a warm beverage.
- Take some time to consciously release any tension in your body.
- Slowly become aware of your breathing as you work to help you stay in the present.
- When your mind wanders (and will wander) to complaints, your to-do list, or something that is bothering you, simply notice the thought that arises and return your attention to the task at hand.
- Pay attention to your senses: the feeling of warm, soapy water; wood counter grain; sounds coming from open window
Tell us: Do you have a mindfulness practice at home? Share your experience in the comments.
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