By Erica Posniak M.D.
There is no escaping the fact that Covid-19 is a part of our reality. We are taking steps to keep ourselves and our families healthy and strong. Despite this, so much is out of our control. When our minds are occupied with thoughts of the future, worries, and planning, we experience heightened stress and anxiety. It can be mentally and emotionally exhausting!
Mindfulness practices can help by cultivating an awareness of the present moment. Daily chores are an opportunity to practice mindfulness. Next time you wash your hands or take a shower:
- Notice what you are thinking about and how you are feeling emotionally and physically.
- Are you planning your day, worrying about what’s to come, or mulling over past events?
- Simply notice what is present.
- Take a deep cleansing breath.
- Bring your attention to turning on the water.
- Allow yourself to experience the moment just as it is.
- Open all your senses and see, hear, and feel all there is to be sensed.
- Listen to the sound of the water.
- Feel the warmth or coolness of the water on your skin.
- Feel the sensation of your fingers and hands as they touch one another.
- Notice the feeling of soap and water on your skin.
- Notice the scent of the soap.
- If your mind wanders to other thoughts, that’s ok! It’s going to happen. Gently and with kindness, bring your thoughts back to the water.
- When you’re done washing, notice how you feel.
You can approach any of your daily tasks in this manner, including brushing your teeth, washing the dishes, and taking out the garbage. The list goes on! Simply bring all of your attention to what you are doing, open all of your senses and notice!
When practiced mindfully, these activities can be an opportunity to come into the present moment and this can be refreshing, centering, and calming.
Dr. Erica Posniak is a physician and teaches mindfulness and Mindfulness-Based Stress Reduction. She is the chairperson of the Family Health and Wellness Advisory Committee of CCE- Suffolk.