Ironing: A Mindfulness Practice?
I’m no domestic goddess. Because of that, there’s usually a long list of things I would rather not do around the house. But recently, I’ve noticed that I have a newfound urge to clean and organize. Perhaps it is a welcome break from everything that is going on. Or, maybe it is the appeal of getting something completely done and the satisfaction that comes with that. But I think the primary reason is that I have incorporated these routine tasks into my daily mindfulness practice.
As a mindfulness practice, mundane activities allow me to completely focus my attention on the task. As such, I allow myself to be fully absorbed in the soothing feeling that comes from a repetitive action. My new favorite task is ironing. Believe me, I would have never thought just a few weeks ago that I would actually look forward to ironing. Not only do I iron things that really need it, but I actually look for things to iron. Ok, before you decide that I have completely lost my mind, hear me out.
Mindfulness is largely about how we manage our attention. Because of that, almost any routine activity can be turned into a mindfulness activity. As a matter of fact, we have numerous exercises in our Levelhead program that demonstrate how you can train your attention while doing routine activities such as brushing your teeth.
Using my ironing example as a mindful practice, here’s how it goes. I begin with leveraging my senses to keep my attention focused in the present. First, I notice how the fabric feels… then the smell of fresh laundry… and how the fabric looks after I iron out the wrinkles. And I visualize how happy my husband will be when he has freshly pressed golf shorts to wear. Staying present means that when I notice my mind wandering, I use my senses to bring me back to the present.
If you feel yourself feeling a little anxious and stressed, how about finding a routine household task to complete? Maybe it is cleaning out your closet (my next activity) or cleaning the grout in your bathroom, or even vacuuming. Or how about doing something in your yard such as clipping greenery, planting flowers, or mowing the grass?
No matter what task you select, consider the following to ensure that you get the most from this activity.
Set an intention. Before you jump right in, take a moment to set an intention to stay focused in the present.
Consider your why. Consider not just what you are doing, but why you are doing it. Are you doing it for someone else? Or is it the self-satisfaction of completing a task?
Engage your senses. Before you begin, pause a moment to take in the task from a sensory perspective. What do you smell? What do you see? What can you feel? What do you hear?
Notice your thoughts. As you begin, you will probably notice that your mind will tend to drift away and start to wander. When you notice this happening, take a moment and say to yourself, “not now” and release those thoughts by allowing them to float away like a cloud or like a leaf on a stream. Don’t be surprised if this happens often. Everyone’s mind works the same way. This is especially true when we are doing routine tasks.
To give you an idea of how you might turn a routine task into a mindfulness practice, we have included two exercises below — an example of brushing your teeth and how to declutter your environment.
Why not give it a try? Even if you find this is not your type of mindfulness practice, you will at least get something done and feel the satisfaction that comes from that.