Hello and welcome to Motivation and Mindset Mondays! Today, let’s talk about meditations that make house cleaning more fun. Some people love to clean while others fail to see the attraction. No matter how you may feel about dusting and vacuuming, a meditative approach can make tidying up more fun and satisfying.
The benefits of mindfulness meditation have been studied for more than two millennia, but modern mindfulness can bring a whole new level of focus and awareness to the act of cleaning and organizing your life. Many people find that mindfulness helps them to enjoy their daily chores and clean their homes with less stress.
When was the last time you went through your closet and made a big donation to your favorite charity? Or did you go through and toss out things you no longer use? One of the best ways we can help ourselves and others is to tidy up and get rid of clutter.
Does tidying up make you feel more satisfied? If so, there’s a scientific reason why you find it rewarding. When you clean, you’re actually cleaning your mind—your brain is unconsciously processing the task as a challenge, and you’re responding to the challenge using a part of your brain called the basal ganglia.
Consider this small tidying tip: If you are not enjoying cleaning, simply start with something small, so you can get the basic tasks down. Choose a tiny area to tackle, such as the kitchen counter or a tabletop.
Use these techniques to help you create a calm atmosphere conducive to cleaning quickly and effectively.
A Sample Meditation on House Cleaning
1. Identify your motivation.
Clarify your intentions. You can think about the tasks ahead as creating a more attractive and healthier environment for you and your family. Reflect on the good memories you’ve experienced in your home so you’ll want to take care of it.
2. Take full breaths.
Maintaining good posture and breathing deeply from your abdomen will increase your energy level. You’ll be able to focus your mind and move more smoothly.
3. Coordinate your mantra and movements.
Chanting mantras or any phrases that are meaningful to you is an effective form of meditation. Much like dancing, coordinate your body, speech and mind so you’ll feel in the zone.
4. Imagine clearing away obstacles.
Picture yourself scrubbing away any obstacles that slow you down.
5. Visualize positive outcomes.
Anticipate how much better your kitchen is going to look when you’re done mopping. Give yourself a pat on the back for making your living space more inviting.
6. Dedicate your efforts.
Doing things to benefit others can make any chore meaningful. Think how good the bed sheets will smell when you take them off the clothesline.
7. Time yourself.
Both housework and meditation are less overwhelming if you break them down into manageable intervals. If you’re tired and juggling a lot of responsibilities, take just 10 or 15 minutes at a time to spruce up.
Cleaning Techniques That Create a Calm Atmosphere
1. Stay on top of things.
Housekeeping is more enjoyable when you prevent messes from accumulating in the first place. A room that needs a few finishing touches will feel more tranquil than one that’s strewn with dirty laundry.
2. Be prepared.
Stay on track by having all your supplies on hand. Fill a portable caddy with cleaning solutions and microfiber dust cloths.
3. Use the right equipment for the job.
People who like cleaning have usually discovered tips that streamline difficult jobs. Use dishwashing powder on tough grease stains and a toothbrush for getting into tight corners.
4. Select eco-friendly products.
While you’re being good to yourself, think about the environment too. Avoid toxic chemicals and disposable plastic bottles. You can even save money by substituting gentler cleansers like vinegar instead of commercial glass cleaning solutions.
5. Take your work outdoors.
When the weather is nice, any job becomes more agreeable when you take it outdoors into the fresh air. Give your window blinds a bath in a washtub in the back yard. Polish your silver out on your balcony.
6. Appeal to your senses.
Even if it’s pouring rain, you can have a good time by listening to your favorite music. Use a diffuser or scented candle to surround yourself with invigorating fragrances like peppermint or lemon.
7. Add some laughs.
Housework and meditation can be fun. Lighten your mood by using a cheerful beach pail instead of a plain old bucket. Pick up some cheap t-shirts with funny slogans that will help you feel comfortable and relaxed.
House cleaning will become more pleasant and gratifying when you approach it with a calm mind. These meditation practices can refresh your spirits and your home.
Consider making house cleaning time a form of meditation. Make the rooms shine, scrub the floors, vacuum the rugs, and polish the furniture with your mind clear of all thoughts. Let your hands do the work, but focus on the purity of the action. Sure, it takes some time, but with a little practice, you’ll find that it’s easier to let go of the past and the future, and just enjoy the present moment.
I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.
I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.
If you are familiar with my approach, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Tools For Motivation And Mindset
Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
PPS. If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
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