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Simply put, mindfulness is the act of maintaining awareness of the present moment, without judgment. The concept may be simple, but it can be surprisingly challenging to implement. In as little as five minutes, you may be pulled dozens of times into thoughts about the past or the future. Mindfulness practice asks you to notice each time this happens and to gently and persistently invite yourself back to the here and now. It’s worth the effort. Research suggests that mindfulness can reduce stress, strengthen the immune system, increase empathy, and improve memory and attention, among other benefits.
1. Wiping counters and stoves
If you’re not sure where to start, this is the task I recommend starting with. Mopping the surfaces in your kitchen is a chore that probably doesn’t take more than five minutes, but it happens regularly. Start by setting your intention to create a clean, clear space. As you work, focus your attention on the here and now: the way the light falls across the counter, your breath, and the simple transformation from crumbly to clean and smooth.
2. Making the bed
Enjoying the simple process of making your bed as soon as you get up in the morning is a small, positive way to start your day. In the same way that you’re more likely to fit in a workout if you schedule it for the morning, you can feel good knowing that no matter what happens during the day, you’ve taken at least a few minutes to stay in the present moment.
While making the bed, take your time. Every time your mind wanders, gently bring your attention back to the texture of the sheets, the sounds around you, and the simple pleasure of doing a small job well.
3. Washing dishes
In The miracle of awarenessthe late spiritual leader and peace activist Thich Nhat Hanh wrote: “If, while washing the dishes, we think only of the cup of tea that is waiting for us, in such a hurry to get the dishes out of the way as if they were a nuisance, then we don’t ‘wash the dishes to wash the dishes.’ … While drinking a cup of tea, we will only think about other things, barely aware of the cup in our hands.”
Try washing the dishes to wash the dishes – then you might be inspired to drink your tea to drink your tea.
4. Cleaning, mopping or dusting
Unlike vacuuming (noisy) or scrubbing the bathroom (unpleasant), sweeping, mopping, and dusting are all tasks that lend themselves well to extended periods of quiet awareness. Choose the cleaning tools you like to use and keep them neat and clean on the hooks.
5. Care of plants
Whenever my grandfather was upset about something, he would go into the yard and water the garden by hand. I think he was onto something.
Plants draw your attention in a way that your floors or dishes never will. And your plant care doesn’t have to happen outdoors—watering and nurturing houseplants works just as well.
6. Hang the laundry to dry
Hanging laundry to dry on the line already has a meditative quality: pick up the shirt. Secure it with two clothespins. Spool some more line. Repeat.
If you have a clothesline, use this time to simply be present in the moment, noticing the breeze moving the clothes, the changing light, and the satisfying click of a pin.
7. Collapsible laundry
The repetitive nature of folding, along with the quiet satisfaction of watching a pile of clean clothes transform into a neat pile, makes folding laundry another good choice for a meditative activity. Use your senses to enhance the experience, inhaling the scent of fresh linen and feeling the texture of the fabrics in your hands.
How to start careful maintenance
- Set a compassionate intention to do your job well — for example, create a nice, clean space for you and your family to sit down and drink a warm drink.
- Take a moment to consciously relax the tension in your body.
- Gently become aware of your breath as you work to help you stay in the moment.
- When your mind wanders (and it will) to complaints, your to-do list, or something that’s bothering you, simply notice the thought that comes up and bring your attention back to the task at hand.
- Pay attention to your senses: the feeling of warm, soapy water; counter grain; sounds coming from the open window.
tell us: Do you have a mindfulness practice at home? Share your experience in the comments.
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Here are seven common household chores that lend themselves to the practice of appreciating the present moment. After reading this list, you’ll find five tips that you can try as you complete each task.