Mindfulness During Daily Chore
This meditation guides you in applying mindfulness to everyday activities. Through the practice of mindful dishwashing, you will discover how regular chores can become opportunities for presence and gratitude.
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This meditation guides you in applying mindfulness to everyday activities. Through the practice of mindful dishwashing, you will discover how regular chores can become opportunities for presence and gratitude.
Transcript
Hello, my name is Amanda. I will be guiding you through this mindfulness meditation during daily chores. Mindfulness can be practiced anywhere and at any time, especially while taking care of mundane daily activities like doing the laundry, washing dishes, sweeping the floor, or taking out the kitchen rubbish at the end of the day.
When you're ready, take a moment to settle your attention into your body. If it feels comfortable and is available to you, consider closing your eyes for a moment. Sense your feet resting against the floor, allowing your hands to rest gently at your sides. Take a moment to notice the sounds of life happening around you, whether it’s the sounds inside your home or kitchen, the chirping of birds outside, the breeze or wind, or the noises from your neighborhood.
If you are practicing mindfulness while washing dishes, go ahead and open your eyes. Gently rest your attention outward, taking in the scenes of your kitchen and the objects around you. Notice the colors, textures, and the light in the room. Take a step toward the kitchen sink and welcome a long, deep breath in, releasing it slowly as you’re ready.
Find your sponge, kitchen cloth, or bristled brush, and gently take it into your hand. Slowly turn on the water, sensing its temperature with your fingertips, and adjust it to a comfortable warmth. Prepare the water to wash your dishes, ready to make them sparkle. Next, find the dish soap and apply it slowly to your sponge, cloth, or brush, noticing any aromas or sounds as you do so. Place the soap back down and begin to wash your first dish—whether it’s a plate, mug, cup, fork, or spoon.
Pick up the object in your hand and notice its weight and density. With your full attention on the activity of mindful dishwashing, wash the dish under the warm water. Observe the suds of soap as they grow and eventually dissipate. Take your time, truly noticing the moment when the dish is clean, glistening, or even shining, ready to be placed aside to dry.
Continue your mindful dishwashing practice in the same way, one object at a time. My time with you ends here, but you are welcome to continue this practice for as long as you like. You’ll hear some white noise for the next few moments.
Thank you for practicing with me today. I look forward to sharing more time in meditation with you soon.
When you're ready, take a moment to settle your attention into your body. If it feels comfortable and is available to you, consider closing your eyes for a moment. Sense your feet resting against the floor, allowing your hands to rest gently at your sides. Take a moment to notice the sounds of life happening around you, whether it’s the sounds inside your home or kitchen, the chirping of birds outside, the breeze or wind, or the noises from your neighborhood.
If you are practicing mindfulness while washing dishes, go ahead and open your eyes. Gently rest your attention outward, taking in the scenes of your kitchen and the objects around you. Notice the colors, textures, and the light in the room. Take a step toward the kitchen sink and welcome a long, deep breath in, releasing it slowly as you’re ready.
Find your sponge, kitchen cloth, or bristled brush, and gently take it into your hand. Slowly turn on the water, sensing its temperature with your fingertips, and adjust it to a comfortable warmth. Prepare the water to wash your dishes, ready to make them sparkle. Next, find the dish soap and apply it slowly to your sponge, cloth, or brush, noticing any aromas or sounds as you do so. Place the soap back down and begin to wash your first dish—whether it’s a plate, mug, cup, fork, or spoon.
Pick up the object in your hand and notice its weight and density. With your full attention on the activity of mindful dishwashing, wash the dish under the warm water. Observe the suds of soap as they grow and eventually dissipate. Take your time, truly noticing the moment when the dish is clean, glistening, or even shining, ready to be placed aside to dry.
Continue your mindful dishwashing practice in the same way, one object at a time. My time with you ends here, but you are welcome to continue this practice for as long as you like. You’ll hear some white noise for the next few moments.
Thank you for practicing with me today. I look forward to sharing more time in meditation with you soon.
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