4 ways to practice mindfulness through everyday activities
We tend to think of mindfulness as a traditional practice that involves sitting down and quietly engaging in a guided meditation. However, mindfulness is simply about bringing our attention to the present moment – with intention. We can engage in mindfulness using everyday activities, including brushing our teeth, listening to music, and even doing the dishes.
Your occupational therapist (OT) may integrate mindfulness practices while working with you. Mindfulness can have multiple direct and indirect health benefits, including increasing your attention, reducing stress, and improving sleep quality. Your OT helps you find creative ways to practice mindfulness using your existing activities.
You can integrate mindfulness using many different everyday tasks that are both tangible and practical.
Listening to music
Music may be a key part of your commute and daily life and listening to songs provides a great opportunity to practice mindfulness. Research has shown that listening to music can affect several areas in your brain – including regions involved in cognition, emotion, and movement.
Here are some strategies for listening to music mindfully:
Pick a song to listen to (if possible, in a quieter space where you can focus on this activity with limited interruptions or distractions)
Try to focus on a specific element of the song, for example: an instrument, the lyrics, or the backup vocals
See if you can notice any sensations that come up in your body, pay attention to your breathing as you listen to the piece, and see if there are any changes as the song progresses
Observe and name any emotions that arise as you listen to the song
Brushing your teeth
Pairing a mindfulness practice with an existing activity can be a practical way to establish a mindfulness routine. Since many of us brush our teeth at least twice a day, it remains a popular strategy to integrate mindfulness for just a few minutes each morning and evening. Additionally, this activity blends various senses, which can facilitate paying attention to the task.
Here are some questions you can ask yourself to brush your teeth mindfully:
What does your toothpaste taste and smell like?
Can you describe the sensation of the brush on your gums and teeth? Is it soft, brisk, or perhaps there’s an absence of sensation?
Are there any sounds associated with this activity? Do you notice your breath or the buzzing of an electronic toothbrush?
You will likely experience thoughts that are unrelated to this activity. If so, try to gently bring your attention back to the task by focusing on your breath or a specific sense related to brushing your teeth. Having distracting thoughts is completely normal and to be expected when you initiate a mindfulness practice.
Doing the dishes
Doing the dishes is another activity that you can try to integrate mindfulness into. Most of us do our dishes multiple times a week, if not daily. Here are strategies for engaging in dishwashing mindfully:
Block out some time for this activity and avoid multitasking
To bypass interruptions, lay the groundwork by ensuring you’ve gathered the necessary supplies before starting the task
As you wash each dish, notice what you feel. Are you aware of the physical sensation of the dish and the water, or the temperature of the water? Can you hear the sound of the running tap? Or smell of the dish soap?
Grounding exercises
Grounding techniques can help anchor you in the present moment and assist in pulling you out of your intrusive thoughts wherever you are and at any point in your day. There are many ways you can ground yourself. One well-known strategy is the 5-4-3-2-1 technique. This technique uses multiple senses, doesn’t require any supplies, and can be done both indoors and outdoors.
Here’s a step-by-step guide to the 5-4-3-2-1 technique:
First, you name five things you can see in your current environment
Then, name four things you can feel/ touch
Then, name three things you can hear
Then, name two things you can smell
Lastly, name one positive thing about yourself
Mindfulness is not a one-size-fits-all solution. It’s important to try different techniques and activities to discover what works best for you. Consider consulting with an OT who has mental health experience to support you with your mindfulness goals.
The Canadian Association of Occupational Therapists (CAOT) provides a searchable national directory of occupational therapists for all Canadians to find the occupational therapy services they need. You can search for an OT to support your mindfulness habits.
Find an OT in your area now for further assistance.
Visit www.mindfulminutesilan.ca for more mindfulness education and resources.