In today’s Mindful Monday we’re looking at a simple task you can do at the beginning of your day. This task can help lower stress by redirecting thoughts away from your worries about the day.
This task may also be carried out in the bath, or as you wash at your sink.
Step 1
Step into your shower, bath, or plunge your hands into the water in your sink.
Immediately notice the sensation of the water on your skin. You might notice that it feels very warm at first, but then notice that after a few seconds, the water feels cooler on your skin. Notice the surface underneath your feet, or back of your legs, as they rest in the bath. What else can you notice?
Step 2
Some people find it easier to close their eyes at this point, as it can make it easier to focus on your other senses. Now, use your ears and listen to the sounds around you, such as the roar of the water leaving the shower head, the sound of the water splashing in the bath or sink. Really focus on every noise and consider how loud or quiet it is.
Step 3
Use your sense of smell and notice the scent of your soap as you wash it across your skin. Inhale deeply and see if you can notice the more subtle scents too.
Step 4
Open your eyes now, if they were closed. Watch the water as it leaves the shower head; notice how it starts off in a discrete jet, before bouncing off your body and splashing around. Where does it splash? What surfaces does it hit? How far does it travel? Look at your soap on your wash cloth and notice the colour of it and where the light reflects off it. Notice the colour of your soap and wash cloth. What other items in the room are the same colour?
You get the idea. You can do the same process as you eat breakfast. Notice the feeling of the food in your mouth, how it looks, whether it’s crunchy and loud etc.
If any thoughts pop into your head, just allow them to wash off your body, along with the water. Avoid attaching any kind of meaning to the thoughts, or any kind of judgement about them. Just notice them – and let them go.
Find out more
Find out more about mindfulness in our previous post where we kicked off Mindful Mondays.
