Mindfulness of daily chores

A popular and frequently used technique is mindfulness of your daily routine. It works like this... you use your senses to help you focus on simple tasks that you do throughout the day. Try the following examples...

Washing up the dishes:
Sight: soap bubbles
Smell: fragrance of the washing up liquid
Feel: warmth of the water
Hear: splashing of the dishes in the sink

Taking a shower:
Sight: steam rising
Smell: soap and conditioner
Feel: water on your head and back
Hear: water rushing down

Hanging out the washing:
Sight: blue sky and clouds
Smell: clothes freshly washed
Feel: the fabric of the clothes and pegs in your hand
Hear: wind in the trees

Gardening:
Sight: blades of grass, soil, and flowers
Smell: fresh earth and flowers
Feel: the ground beneath your feet
Hear: birds 

Cooking:
Sight: the food as you stir it in the pot
Smell: aroma of herbs and spices
Feel: the produce as you peel and cut
Hear: sizzling and boiling and chopping sounds
Taste: the flavours - salty, sweet, sour...?
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You could apply this technique to any task you like - just try and focus on each of your senses in turn and notice what you can see here think feel (and taste).