Mindfulness is a type of meditation in which you intentionally focus your attention on the present moment without judgment. It’s a simple concept, but it can be challenging to do in our constantly busy and stressful world.
That’s why mindfulness has become so popular in recent years, as people have begun to realize just how beneficial it can be for both our mental and physical health. And while mindfulness may seem like something that you can only practice in a therapist’s office or at a yoga studio, that’s not the case. You can start practicing mindfulness at home right now, with just a few minutes of your time each day.
Making Coffee Mindfully
Many of us have made this mindless motion countless times, but have you ever really considered what’s happening as you pour your morning cup? Instead of just getting through the process, take a few minutes to focus on all the steps involved in making coffee.
If you’re searching for an easy way to prepare your morning cup, the Hario V60 Coffee Server 02 Set is your new best friend. You can pour slowly and notice how the liquid feels as it moves into your mug. If it feels too hot to drink, try moving the cup away from your hand or setting it down on a table to let it cool for a moment.
Washing the Dishes
Manually washing each dish is a much better way to keep the germs at bay. If you’re the type of person who uses your dishwasher, that doesn’t mean you have to miss out on the mindfulness practice. Try using a washcloth instead of a sponge and give each plate as much attention as it deserves as you clean it.
This practice is beneficial if you’re eating healthier with high-quality porcelain dishes. In doing so, you’ll reduce the risk of ingesting potentially harmful chemicals in your dishwasher’s harsh detergents.
Brushing Your Teeth
It’s easy to get lost in our thoughts while brushing our teeth (especially if you’re running late or thinking about what you need to do that day), but taking the time for this simple act is often more important than we realize.
When you’re done, feel your teeth and gums to detect any areas that need more attention. It can be tiring to do this every day, but the benefits are well worth the effort, including whiter teeth and healthier gums.
Taking a Shower
It may seem like we’re always in a hurry, but slowing down after taking a shower and enjoying the experience can be incredibly relaxing and soothing for your body and mind.
Try not to think about anything other than what you feel as you wash your hair, lather up with soap, etc. Afterward, feel your skin to see if it is different from usual.
Many people enjoy preparing their meals for the day. But if you’re not one of them, try making food as a mindfulness experiment. If the whole process becomes too much for you to bear, try starting with just one mindful meal a week. If it goes well, consider turning this practice into a routine.
There are so many eyes on you when you’re busy in the kitchen that it can be anything but relaxing—but doing even small tasks can make them feel less like chores and more like quality time spent with yourself.
Lying Down to Sleep
It might seem like we’re always in a rush to get ready for bed and fall asleep right away, but that doesn’t mean we should put sleep on the back burner.
Take some time before you lay down to rest and focus on your breathing and how tired your body feels—making this activity a habit can be challenging, especially if you have difficulty sleeping. But this strategy can be beneficial if you’ve had a stressful day.
Reading a Book or Listening to Music
Many people already enjoy reading or listening to music during their free time or before going to bed, so why not try these activities mindfully?
If you’re not sure where to start, try listening to a guided meditation or just one of your favorite songs. Doing so will help you become more aware of what you’re thinking and feeling at any given moment, allowing for even deeper mindfulness practice when it comes to meditating or being fully present for what’s going on around you.
Focusing on one specific task as a mindfulness exercise can feel forced at first, but it can be utterly rewarding with some patience and practice. Not only will you have a newfound appreciation for your daily activities, but the benefits of mindfulness practice extend far beyond these household tasks to things like breathing and meditating, as well as professional activities like working and interacting with others.