“We can be present in any moment of life, even when we’re busy washing the dishes. Rather than put off those household chores, embrace them as another opportunity to nurture and transform the mind.” – Andy Puddicombe, co-founder of the meditation app Headspace.

Take a deep breath before you begin. Exhale through your mouth.

Notice how your body feels, standing at the sink.

As you run the warm water, feel it flowing across your hands.

Picking up the first dish, handle it with care. Observe its shape. Notice its weight.

Starting to scrub, smell the soap and watch the bubbles foam.

If you notice that your mind has wandered, bring your attention back to the warmth of the water.