You may be the type to put off dishwashing until the sink is jam-packed, but new scientific findings may make you more eager to clean up. To wash dishes "mindfully" means to do so with intention and focus, contemplating the sensory experiences of the act like the warmth of the water, the feel of dishes and the smell of the soap.
This is precisely what some study participants were instructed to do while washing 18 dishes. You don't have to relinquish your automatic dishwasher to get these perks; dishwashing is not unique in its ability to benefit people when done mindfully. The same can be done over your morning cup of coffee, taking in the smell of the roast and the heat of the mug. Beginning with the simplest breathing and sitting techniques, Sharon Salzberg, distilling 30 years of experience teaching, shows how to start and maintain an effective meditation practice.Meditation helps us defuse stress, experience greater tranquillity, find a sense of wholeness, strengthen our relationships, and face our fears.

The control group, on the other hand, washed 18 dishes without the mindfulness instruction.
Nearly any neutral activity, when accomplished with mindfulness, can yield similar results. Doing the laundry, raking the leaves, vacuuming the floors -- these are all activities that can be turned into a kind of meditation. We hope that these Daily Meditations, prayers and mindful awareness exercises can be part of bringing spirituality alive in your life. Carrying out a mindfulness meditation while in the shower, for example, could be an equally helpful practice: You'd consciously focus on the way the water feels against your skin, the sound of the water hitting the tub and the smell of your shampoo, rather than letting your mind drift randomly to different thoughts. Meditation helps protect the brain against aging and improves our capacity for learning new things.

And it's as easy as sitting down and taking a breath.Based on three key skills - concentration, mindfulness, and loving kindness - it's a practice anyone can do for 20 minutes a day, and it has the potential to transform lives. She helps us to stop our running madly in the wrong direction, to see the real thing right there, waiting for our tender, mindful awareness to enjoy its free reality.
I love it and highly recommend it!" Robert Thurman."This book is an inviting gateway into the interior territory of profound well-being and wisdom. The book that can guide and support a newcomer to meditation or enrich and refresh an experienced practitioner.

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