Hey there,
And welcome to Windows and Weeding.
This one's a bit different.
No lying down.
No closing your eyes.
We need you upright and tending to whatever is in front of you.
We're going to practice noticing while doing something completely ordinary.
Like sweeping a floor.
Pulling a weed.
Or loading the dishwasher.
Anything simple works.
And anything you can stop at a moment's notice.
If you're actually mid-tour right now.
Wonderful.
Put me on speaker and keep going.
If you're just imagining it,
That counts too.
Windows,
Weeds,
Raking leaves,
Folding laundry,
Cleaning the crumbs out of your car.
Whatever's on today's to do list.
All of it works just fine here.
And the usual invitation applies.
If anything stops feeling okay.
Pause,
Shift.
Stop.
Wander off entirely.
Nothing here is a test that you can fail.
Go ahead and either picture actually start one small motion.
The slow bend and sweep of a broom.
Coaxing dust bunnies out from under the couch and into the open.
The clink and stack of plates sliding into the dishwasher.
Each one finding its spot.
Or if you're outside.
A little tug of a weed letting go of the soil.
Root and all.
The steady tip of a watering can finding each thirsty pot.
You get to choose how big the motion is.
Small is more than fine.
This isn't about finishing the chore.
The floor doesn't need to sparkle.
The dishes can wade.
And the weeds certainly aren't going anywhere.
It's about giving your attention somewhere easy to rest.
Nothing to chase.
Nothing to get right.
Before we go inward.
Let's look outward for a second.
Let your eyes wander around the room or the yard.
Taking in whatever is there.
A color.
A bit of light.
Something small and unremarkable just going about its day.
Notice what you're hearing too.
Birds.
Traffic.
The hum of the fridge.
Whatever's actually there.
Notice what's under your feet right now.
Maybe bear on the grass.
May be tucked into cozy slippers on the kitchen floor.
Maybe there's a scent nearby too.
The sharp clean edge of detergent.
The earthy smell of soil.
Or maybe you just bake cookies and the whole kitchen smells like it.
Let that register too.
Just for a moment.
This is called orienting.
And it's basically your body double checking the address.
Right room.
Right day,
Right task.
Maybe you notice a few cues of safety along the way.
Nothing dramatic.
Just small signals your body picks up without you trying.
And right here.
In this moment.
There's nothing more you need to be.
Or do.
This is it.
Feel free to linger here for a while.
There's nowhere else this needs to go.
Whenever you're ready.
Let the small motion begin.
Sweeping.
Stacking.
Weeding.
Watering.
Whatever you pick.
No rush.
No technique to master here.
And rather than watching your hands closely.
Let your attention rest on them.
The way you dressed a hand on a shoulder.
Just there.
Just easy.
And if your mind wanders off completely,
That's allowed.
Minds do that.
It'll come back when it's ready.
And no apology required.
Now.
Only if it feels okay.
Let's bring a bit of attention toward the body itself.
Not a deep dive into sensation.
More like dipping a toe in the water to check the temperature.
Just enough to know it's there.
Maybe there's something in the hands.
Warm.
Pressure.
A bit of stiffness.
Maybe in the low back.
Or the needs.
Or anywhere else that's been asking for a bit of attention.
You don't need to fix it or explain it or stay glued to it.
Just notice it.
The way you'd notice a smudge on the counter.
Or a weed you haven't gotten to yet.
It's simply here right now.
Nothing more than that.
If it's a lot.
More than feels manageable.
You can widen back out.
The room.
A sound.
Ascend.
Whatever feels steady right now.
That's not avoiding.
That's just moving between something stirred up.
And something steadying.
On purpose at your own pace.
See if you can find one thing nearby that feels neutral.
Maybe even pleasant.
The cool spot on the counter under your palm.
Or the sun-warmed soil under your knees.
The particular rhythm of your own breathing.
In and out.
A patch of sun somewhere on the floor or the grass that's clearly claimed the square footage for itself.
Let your attention rest there for a few breaths.
This is something steady and available.
A place you can come back to whenever things start to feel like a lot.
It's just there.
Something to hold on to.
A place to touch down while everything else gets to be whatever it's being.
Sensation and ease can happen at the same time.
One doesn't cancel the other out.
Slowly let your attention widen again.
Hands,
Tasks.
Room,
Breath.
All at once.
Loosely held like carrying a few grocery bags without holding on too tight.
If there's a broom,
A weed.
Or a stray sock in your hand right now.
Feel free to give it one carefree little wave or twirl.
Just because you can.
No one's grading your form.
Nothing to conclude here.
Just this.
For a few minutes in the middle of a chore.
You stayed in contact with yourself.
Which is honestly more than most to do lists ask of you.
Whenever you're ready.
Let the motion slow down or stop.
Take one breath that feels like your own.
However this landed today.
Settling,
Unsettling,
Or entirely uneventful.
All of it counts.
You showed up for a few minutes of ordinary attention in the middle of your day.
And that's enough.
Thanks for practicing.
