It seems like we’ve all been spending a lot of time engaging in two distinct activities lately — hand-washing and hand wringing (e.g., worrying about the future).
The latter activity —worry — has us predicting or imagining a negative future and then living with that fear as if the future has already happened. Notice that worrying is very different than thinking about or planning for future contingencies. One sends us into a downward spiral of overreaction or inaction. The other leads us into measured and productive action.
Many years ago I learned how to use the otherwise ordinary act of washing my hands as a mindfulness practice. One that helps me access a sense of calm, let go of worry and regret, and return to the present moment. When I am in a relaxed and focused state I am more resourceful, more empathetic, and my immune system is stronger.
Here’s the practice:
1) Stop at the sink and take a deep breath. Set an intention that washing your hands will be an act of self-care.
2) Begin washing and place your attention on the physical sensation of the water’s temperature, pressure, the fragrance of the soap, etc. Let these sensations be your sole focus.
3) Massage the muscles of your palms, fingers, and the spaces between your fingers. Let these sensations be your sole focus. Allow yourself this moment of enjoyment.
4) As you rinse your hands, identify a few events or thoughts that you imagine going down the drain with the soap suds. Feel them slide off of you and down the drain. Say: I’m letting this go.
5) Dry your hands gently and thoroughly as you take a few slow, deep breaths.
That’s it. It doesn’t take any more time than the requisite 20 seconds to get your hands really clean. It simply involves setting your intention and directing your attention in a different way.
Please try this today each time you wash your hands. Then at the end of the day drop a note in the comment section of this blog to share your experience.
Image credit: Nathan Dumlao on Unsplash
Lovely, thank you Larry.
You are most welcome Amal. Keep being safe and making a difference in others’ lives.
Larry, this is GREAT. Simple, short, and effective way for me to settle into the here and now and let my tension and anguish flow down the drain. Thank you!
Thanks, Larry. Wonderful mindfulness practice during this challenging time.
Best for health and strength,
Eli
You are very welcome Eli. Be well.
All I managed was to be present while washing my hands, but even that was a great improvement. I couldn’t count to 20 at the same time, so I focused on the washing rather than the counting, which was a lovely break in a pressured day. Thanks, Larry!
That’s a great start — having a practice that brings us back to the present (and away from worrying about the future or ruminating on the past) is so important. Keep it up Allison! — Larry
Thanks Larry. Just what I need right now! I find that I am enveloped by an almost invisible but all-encompassing anxiety these days, so much worry about the state of the world swirling around but stuffed down deep. I often spiral into overreaction rather than inaction. Focusing on the sensations of the moment is so grounding, reminding me to stop and stay still before I act. Clearly, I need to do this more! I also liked/needed the “I’m letting this go” part, as I am prone to rumination.
Annie – Thank you for the honest reflection. I think your post gives many of us permission to acknowledge that we too are experiencing what you describe. Repurposing the act of hand-washing into a contemplative moment is one way we can take care of ourselves and those around us in an environment that is inherently anxiety-provoking. Thanks for your post! — Larry
Better than wash your hands and seal your fate?