Like doing dishes,
Cleaning grants us the time to step back from our active days and rest in present time awareness.
Instead of focusing on the task itself or how you feel about it,
Because after all most of us are usually not that excited to clean the house,
Use this time as a chance to take care of yourself and encourage the habit of mindfulness.
In this exercise we will use the activity of sweeping,
However you can practice mindful cleaning while dusting,
Mopping,
Wiping down a counter,
Or doing any other household chore.
Allow your practice to start as you are gathering your cleaning supplies,
Walking to get the broom,
Feel the feet moving across the floor,
Pay attention to the feeling of moving through space toward your supplies.
Cleaning is often repetitive,
Which can lead to a sense of boredom.
To help stay in the present moment,
Try using a mantra.
You can use a simple noting phrase like left,
Right,
Or a phrase of loving kindness such as may I live with ease.
With each movement of the broom,
Mentally repeat the phrase in unison with the action.
Allow yourself to recognize any mental states that arise.
If you are frustrated,
Notice that you are frustrated.
If curiosity arises about some dirt,
Recognize that you are curious.
Continuing to clean,
Remember to check in with the body and state of mind.
Notice the movements,
The repetition,
And the emotions that arise.
Return to your mantra or phrase as many times as necessary.
When you are finished cleaning,
Stand still and take a deep breath,
Observing the space you have cleaned and recognize its representation of your clean mind.
