No matter what task you are doing,
You can be more present and aware of the moment by practicing mindfulness of tasks.
Simply pay attention to what you are doing.
As soon as you notice that your attention has wandered,
Gently return it to the task at hand.
Repeat this process until the task is done.
Here is an example of using this process while brushing your teeth.
Stand in front of the bathroom sink.
Look at yourself in the mirror and slowly take a deep belly breath and sigh as you exhale.
Pick up your toothbrush from wherever it lives.
As you grasp the handle,
Pay attention to how it feels in your hand.
Is it hard,
Squishy,
Warm,
Cold,
Sticky,
Smooth,
Or textured?
Or a combination of some or all of those are completely different.
Now put the toothbrush under the faucet and turn on the water.
As you do so,
Notice how the faucet handle feels on your fingers.
Is it cold,
Hot,
Slippery,
Smooth,
Or sticky?
Is it shiny or dull?
Is it covered with drops of water?
As the water starts to run into the sink,
Look at it for a moment.
What does it look like?
Is it a steady stream?
Frothy?
Is it dripping or rushing out?
Is it going quickly down the drain or starting to fill up the sink?
Place your toothbrush under the water and notice how your hand feels as the water flows over the toothbrush.
Did your hand get wet?
What sound do you notice with the water running?
Pick up the toothpaste container.
Now notice how much it weighs.
Pay attention to how it feels in your hand.
Is it warm,
Cold,
Smooth,
Rough,
Sticky?
Is it hard,
Stiff,
Or flexible?
Open the toothpaste container and smell the toothpaste.
What do you notice about the fragrance?
Is it fresh?
Is it minty or some other flavor?
If you find yourself going back to a memory,
That's a thought.
Bring your attention back to the present moment of this task.
Notice how your hand feels on the toothpaste container as you put some toothpaste on your brush.
Pay attention to the toothpaste as it glides onto the brush.
What color is it?
Can you still smell it?
Notice how your mouth feels as you put the toothbrush into your mouth and start to brush your teeth.
Is there a tingling sensation from the toothpaste?
Is your mouth full of froth?
How do the bristles feel on your teeth?
How about on your gums or your tongue?
Now notice how your mouth feels as you rinse it out with water.
Run your tongue around your teeth.
Do they feel clean,
Smooth,
Sharp,
Jagged,
Bumpy,
Or slippery?
Do not judge the sensation of your tongue around your teeth.
And if you do find yourself judging,
Once again,
Gently refocus your attention to this task.
Pay attention to how the brush looks as you rinse with water.
Notice how your hand feels as you put the brush and the toothpaste away.
Look at yourself in the mirror.
Take a deep cleansing breath.
And give yourself a big smile.
