Mindfully Washing Dishes Exercise

This is a mindfulness practice that you can play before or during a simple task such as washing dishes. It is a great place to begin a mindfulness practice. Noticing the sight, sound, smell and feel of the task at hand, we take a few moments to experience the thing we are doing. We end the four minute practice with gratitude for the small time of peace brought into our day.

Transcript

This meditation is to focus on doing simple tasks,

Everyday tasks,

With mindfulness.

So we'll start in the kitchen with doing the dishes.

We often wash dishes with dread or in haste,

Rushing to get it done as quickly as possible.

Instead,

Let's partake in this tour with present time awareness and find some peace in the task.

Take a look at the dishes you're going to be cleaning.

Notice any natural reaction you have to the task at hand.

Try to bring to mind the meal that was consumed and how it supported the well-being and life of all those who ate it.

Take a few deep breaths,

Centering your awareness in your body.

Feel where you are standing and the weight pushing down into the spine,

Into the feet.

Feel all four corners of the foot grounded on the earth.

Begin to wash one dish at a time.

Stay focused on the dish directly in front of you in the moment.

As you clean,

Tune into the smells that arise of soap and food.

Watch the dishes become cleaner.

Feel the warm water in your hands.

Hear the sounds of the water and of the sponge.

Now place the dish in your drying rack or dishwasher slowly.

Bringing awareness to the movement of the body as you do so.

Moving to the next dish,

Recognize that this is a new start.

Let go of the dishes you have cleaned and the dish is still to be cleaned.

Return to the one item you are cleaning right now.

Watch the mind wander.

When it meanders,

Bring it back to the task at hand.

You can always pause and take a few deep breaths to recenter yourself.

When you have cleaned the last dish,

Don't immediately stop the practice.

Stay present as you wash your hands,

Clean up,

And move on.

With gratitude,

Recognize the reprieve you have been offered during this time.

Reviews

Love it! This is really useful and makes me happy with a domestic task I normally find tedious