Duration: 2 minutes

Goal: To transform a routine handwashing into a practice of mindfulness, focusing on sensations and movement to cultivate present-moment awareness.

Introduction (30 seconds):

As you approach the sink, pause for a moment. Acknowledge this as an opportunity to engage in mindfulness. Prepare to wash your hands, not just for cleanliness, but also as a practice of awareness and presence.

Sensory Engagement (1 minute):

Turn on the water and adjust it to a comfortable temperature. As you wet your hands, notice the sensation of the water against your skin. Is it warm or cool? Observe how the water flows over your fingers and palms.

Apply soap to your hands. Pay attention to the texture of the soap and the formation of bubbles. Watch the soap lather, observing the colors and shapes of the bubbles. Feel the slickness of the soap on your skin.

Hand Movement (20 seconds):

Now, begin to wash your hands. Focus on the movements of rubbing your hands together. Feel the sensation of your skin against skin, the interlacing of your fingers, and the gentle rotation of your wrists. Notice each subtle movement, being fully present in the act of washing.

Awareness of Breath (10 seconds):

As you continue to wash your hands, bring your attention to your breath. Take a deep, slow breath in, and then exhale gently. Allow your breathing to anchor you in this moment of mindfulness.

Conclusion:

Rinse your hands, feeling the soap and water slipping away. As you dry your hands, carry this sense of mindfulness with you. Remember that even in ordinary tasks, there is an opportunity for awareness and presence.