Welcome to your practice.
As you continue washing the dishes,
Take a moment to notice the soles of your feet and notice what they're making contact with,
Whether it's your socks or slippers or shoes or directly with the floor and noticing where they're making contact and what the sensations are in those points of contact in your heels and balls of your feet.
Noticing the texture and temperature and also feeling the solid support that the floor is providing your feet.
Now the bones of your feet support you in this position.
Just notice how from this solid support with the floor that your leg bones are stacked on top of your feet bones.
They hold you up and keep you standing.
Noticing how your hip bones are on top of your leg bones and then just see if you can sense and imagine how your spine holds you up from your pelvis,
How your ribs keep you contained and how your head is stacked on top of your spine,
Allowing you to look at and move,
Feeling how these arms and hands are connected to your body.
Noticing the solidity and where you're still and supported and noticing where you're moving.
You might notice the gross movements of your hands,
Your fingers,
Wrists and arms move as you wash the dishes.
Noticing the sensations that you might feel directly with the water and soap or maybe through gloves.
Feeling the temperature and texture of each dish of the water.
See if you can take in the sounds of this dishwashing.
Feeling the sounds of my voice,
Any of the background sounds on the recording and can you also tune into the sounds around you of the water,
The sounds in your own body of your breathing,
Any sounds around you and noticing what you're seeing as you practice this tuning in during your dishwashing,
Taping in the shapes and colors and what you see moving and notice how your attention moves and how you can intend to move it from the sensing feelings in your body,
Hearing the sounds,
Seeing the images and noticing that you have this choice of what you want to focus on.
You might notice that your attention wanders away from these invitations and when it does just notice where it's going and see if you can notice how that feels in your body,
How that might impact how you're standing,
How your body is moving and how it feels to move through these movements that you've probably done countless times and see if you can be a little bit curious of anything you notice in these movements and anything that might shift when you bring your attention to how you're standing and how you're moving and what the tendencies are for you in terms of your shape and your sensations.
See if you can allow yourself to notice your breath and breathing.
Feel where you're breathing and just notice when you turn your attention if anything shifts in how you're breathing,
Where you feel your breath and where you feel the movement.
And as this recording comes to a close,
I invite you to continue to let your dishwashing practice be one of bodyfulness to see if you can intentionally keep bringing your awareness back to the shape of your body,
How you're standing,
How it feels to be in that shape,
How you're moving and how those movements feel and noticing what else you're taking in from what you're hearing and seeing.
And just be curious what tuning into and becoming aware of the sensations in this moment support within you and know that each time we practice becoming aware of the sensations and movements and shapes in our body,
It helps us connect to our habits,
Our patterns,
Gives us opportunity for choice and allows us to connect to what's alive in this moment and find what we need to feel grounded and move through each of the movements in our day,
Whether they're the quotidian movements of dishwashing or all the many other pieces that you might have in your days.
