Guest post by Sally Kellett.
One thing we all have in common is that we are increasingly becoming more and more busy with less and less time. We only have so many hours in a day, but seem to spend them all working and doing things for others.
When I mention mindfulness to people, a common response is ‘Oh, I don’t have time.’ The problem is that most people associate mindfulness with sitting barefoot while burning incense and chanting in a circle.
Mindfulness can however be practiced while on the run, even when doing some of those mundane daily chores, like the dishes, vacuuming, or grocery shopping.
So, what exactly is mindfulness?
Mindfulness is simply becoming aware of your mind, body and speech, and staying present in the current moment. It’s not thinking about what on earth you’re going to cook for tomorrow night’s dinner, or beating yourself up for not making it to the gym, but remaining in the current moment. It might mean taking a moment to become aware of your thoughts, actions and speech in the here and now.
Here are my Top 10 Tips for finding Mindfulness in the Mundane:
- In the shower. Sally suggests transforming the shower experience by slowing everything down. Rather than rushing through the process, move slowly – counting to 30 when you wash your face, and focusing on what is happening in the shower instead of in your head.
- When doing the dishes, single your focus on simply doing them. By holding a single point of focus, other thoughts melt away, giving the mind a relaxing, refreshing break.
- Sitting in traffic jams. Rather than spend this time 24/7 on the phone (and arriving to work absolutely wired), download Audible and swap out calls for insightful books instead. Focus solely on the e-book, instead of on answering multiple client calls while in the car.
- Replace road rage with mindfulness when in the car. The next time a driver cuts in front of you, instead of blasting the horn in anger, take a deep breath, telling yourself “It’s ok, I’m moving on.”
- When grocery shopping. Write out a list of exactly what you need and take time to focus on working you way methodically through the list. Don’t get distracted by extra purchases or shiny packaging, but be mindful of only buying the things that you need.
- Chopping the veggies – commit to not looking at your phone and not getting distracted by a million different thoughts. Simply focus on chopping the veggies. Don’t suddenly stop to check your phone and then start reply to messages or emails. Stay focused, even if it’s just peeling and cutting the carrots and beans for 2 minutes!
- When paying a bill – simply focus on paying that one bill. Don’t stress about other bills, get sidetracked by emails, or start worrying about the money going in or out of your account. Stop all other thoughts, and pay that one bill.
- When gardening. For me, I choose gardening as my activity. Every morning when I wake up, after getting ready, I will sweep the leaves, water my garden, observe the growth of every plant in my veggie patch. It’s not only soothing to be amongst nature, but the time spent purely focused on the garden is the perfect way to start the day in a relaxing way.
- When cooking. Even if you’re just microwaving a meal, notice the ping when the microwave chimes, smell the food when you take it out of the microwave, and the texture of the food in your mouth.
- Folding the laundry. Notice the texture of your clothes, the colour of your favourite jumper, and the feel of the clothes against your skin. Focus on the simple act of folding your laundry and then putting it away.
Challenge yourself to make every opportunity one for practice – mindfulness can always be practiced no matter what you are doing. Always ask yourself, how can I be practicing more mindfulness in this moment? The more you contemplate this question, the more you will naturally find yourself practicing mindfulness
Sally Kellett is a professional meditation teacher, certified sound meditation practitioner and founder of Mirosuna – a wellbeing hub and mindfulness studio in South Melbourne created for busy professionals to truly recharge. After experiencing the real, tangible benefits of mindfulness herself without giving up hours of her day to meditate, Sally now teaches others how to bring meditation and mindfulness into their own lives so they see the benefits long after they finish their meditation class.
Mirosuna’s Wellness Month will be launching on Monday 22nd June, with a month-long calendar of classes and workshops led by some of Melbourne’s leading wellness practitioners. Unique classes on offer will include ‘Yin and Tonic’, ‘Mirosuna’s Sound Meditation’ and ‘Breath for Restoration’. To find out more, visit https://www.mirosuna.com/events