A Gentle Step into Mindfulness

In the introduction, I mentioned that there are many different ways to practise mindfulness. Today, we’ll begin with a simple, everyday action that costs nothing, takes no extra time, and doesn’t require any special equipment. It’s mindfulness made easy, and accessible to everyone.

I invite you to make a commitment: practise this first technique once a day, ideally around midday so you can feel its full impact. Just once a day for a week. That’s it.

The practice? Washing your hands.

How to turn handwashing into a mindfulness practice:

Pause and set an intention
Before you reach the sink, take a brief pause. Decide to be fully present for the next few moments.

Take a grounding breath

Inhale deeply through your nose, and exhale slowly through your mouth. Let this breath mark the start of your mindful moment.

Notice where your mind is
What are you thinking about? Gently acknowledge any thoughts, without  judgement, and bring your attention to the here and now.

Engage your senses as you wash 

Bring your full awareness to what’s happening, moment by moment:

• Feel the temperature and texture of the water on your skin.
• Notice the scent and lather of the soap.
• Hear the sound of the water as it flows.
• Observe the movement of your hands.

Stay with the experience
Let your attention rest with your senses. If your mind wanders, and it will, gently guide it back to the sensations of handwashing.

Let yourself live in the moment.
This small act, done with intention, can become a peaceful pause in your day.

When you finish, take a moment to reflect. How did this shift in focus make you feel? Did bringing awareness to this everyday task create even a flicker of calm?