One For Dirty Dishes

Executive disfunction and difficulty with household tasks can lead to overwhelm and decision fatigue. This meditation incorporates calming emotional activation, with visualizations of the task at hand, while also providing real life tools for managing a big "mess" or task that may feel too large to complete.
Gracefully allowing for the mind to wander without judgment while gently guiding the listener back to the task at hand, practicing this meditation can help to build healthy emotional habits that declutter our minds and our homes.

Transcript

I notice the dishes piled across the kitchen counter, Filling the sink and nearby space. I start to turn away, Closing my eyes to remove the chaotic scene. I pause. I breathe. I notice that I feel overwhelmed. Slowly, I ask myself. What do I need in this moment? A voice filled with my inner chaos proclaims that I need help, I need order, I need completion. I notice this feeling of chaos, The need to feel supported, To feel like life is aligned in perfect order. Feel accomplished. I remind myself what it feels like to reach this state. Warm. Heavy, Like honey flowing smoothly into a cup of steaming tea. I do not rush or push myself to leave this reverie. I notice as the feeling of overwhelm settles into a sturdy confidence. I noticed the first step in reaching my goals. I arrange the dishes to form a pattern of lightness. One cup, Two cups, Three cups, Four cups, Five cups. Stacked together. I continue to count as I stack each dish with its companions. I allow my breath to move and sink to the slow motion of stacking. Counting, Completing each movement. I turn on the water. Slowly I adjust the temperature so that it is neither too hot or too cold. I take long, Deliberate breaths between each movement. I move in one fluid motion. To seal the sink. I breathe in slowly. One, Two, Three, Four. And out. One, Two, Three, Four. I reached for the detergent. As I squeeze the soap into the ripple of flowing water, I allow my breath to release. The sponge I use. Has two distinct surfaces. One side is soft and I notice how it gathers water and suds. I breathe in. The alternate side of the sponge is rough. And meant to remove the particles of food. The stubborn ones. Washing them away. I breathe out. I keep my focus on one category of dishes at a time. One cup, Two cups, Three cups. I continue with the cups until they are complete. My hand moving in motion with my breath. I reach for the dirty cup. It enters the warm sudsy water. I swirl and wipe until it is clean. I rinse it. I breathe. I set it out to dry. I breathe. Until all the cups are complete. If my attention is drawn to the amount of waiting dishes, And I begin to feel the return of overwhelm, I notice my desire. To see the full task complete. I remind myself that each dish I wash Rinse. Set aside. Is a complete task. I breathe. I notice I have completed all of the cups waiting in my queue. I have completed another task. I breathe. I noticed dirty utensils piled neatly together. The utensils are unintentionally the closest to me. Since I see them first, I move my hands toward them. This is not a perfect task. It is not perfectly arranged. I myself may be imperfect in my method. But it does not take away from the value of the task, The slow steps toward completion, The value. Of the calm I know I will feel as each step is completed. I place the bundle of utensils in the warm, Sudsy water. And as I slowly draw each fork or spoon from the darkness of the water, I breathe and complete each small task. I notice if my mind begins to wonder, Comparing my current task to how I have seen others wash dishes. A desire to speed up. Thinking about what I may cook for dinner. Imagining more dirty dishes returning to my kitchen. I notice that my mind has wandered. I do not judge myself for allowing my thoughts to leave the task at hand. I notice my body. And if any feelings of anxiety or overwhelm have returned. I breathe in slowly. 1, 2, 3, 4. I exhale, Letting go of any self-judgment. 1, 2, 3, 4. And I continue. The utensils are complete. I move my eyes only to the next category of dishes that are closest to me. A stack of bowls. I breathe in slowly through my nose. I hold and extend my breath. One, Two, Three, Four. And I release 1, 2, 3, 4. I begin to wash the first bowl, Swirling my sponge against the food particles, Watching them drift away into the water. I notice the temperature of water. I notice the bubbles. I notice if the water feels oily or dirty. I pause and breathe. Deciding to start fresh. I remove the sill from the sink and allow all of the particles to float toward the hole in the drain. With it, I let go of self-judgment, Self-doubt, And the millions of tiny thoughts that have popped into my mind as I complete each individual task of clearing the abundance of dishes from my counter. As the water dissipates, I notice any debris left behind, Still hanging on and cluttering my sink. I wipe it with the soft side of my sponge as I breathe in. One, Two, Three, Four. And out. One, Two, Three, Four. I pause and notice my body and any sensations that feel me. I notice where I am standing. I notice the floor beneath my feet. I notice the time that is listed on the kitchen stove. I look at the rest of the dishes that are neatly stacked by category. Two small pots, A sheet pan, A frying pan, A small stack of odds and ends which include a cheese grater, I remember the delicious pasta I prepared the night before, And the flecks of Parmesan cheese that floated over the top of the sauce as I grated it. I am filled with gratitude. I return to the sink. And I begin a new cycle. A new task. I turn on the water. And adjust it to the right temperature. I breathe in. One, Two, Three, Four. And out, 1, 2, 3, 4. I reach for the detergent. I breathe out as I add the soap to the water. And I slowly swish my hands to increase the suds. I smile at their aromatic effervescence. Savoring the thought of that word, Effervescence. I reach for the smallest part. I slowly draw it toward me. It enters the water and the heat from the water begins to transfer across the metal surface of the pot. I smile as I breathe in. One, Two, Three, Four. And out. One, Two, Three, Four. I focus only on the next immediate task, Counting each dish as complete once it is clean. I move to the second part. As I scrub, I allow my mind to drift and I settle into a rhythm of reaching, Scrubbing, Rinsing, Breathing. I realize that there are no more dishes to wash. Slowly, I wipe the counters with the soft side of my sponge, Flipping it in my hand if there is a particularly stubborn spot. I breathe in. One, Two, Three, Four. And out, Fully allowing all of the air to leave my body before beginning my next breath. I realized that in a short amount of time, My kitchen has become clean. It is not spotless. It is not perfect. But there is calm. The chaos has settled and I feel confident that I can take on other tasks as needed. For now. My work is complete. My breath flows easily. And I know there is space to create more nourishing meals in my kitchen. I am grateful. I breathe in. One, Two, Three, Four. Breathe out 1, 2, 3, 4. There is calm.