Self Care & Mindfulness: Tending to Yourself in Your Everyday Activities
- Matthew Dean
- Mar 17
- 5 min read
Take a few seconds to notice what comes up for you when you read these two words:
Self Care
Mindfulness
Perhaps you thought of a yoga studio. Maybe you imagined candles, a massage, or deep breathing. You might have furrowed your brow with skepticism as you read these two words that appear all over the internet. No matter what sensation you felt or image you created, these words are here to invite you into a deeper and more intimate care for yourself without changing any steps in your daily routine. How is this possible? Read on to learn how.
Before we continue, it is important to note what self care and mindfulness are not. They are not magical cures. Engaging in these activities most likely will not solve core wounds, traumas, or distressing experiences from systematic oppression.
They are also not experienced the same by each person. For some, attuning to their body will feel relieving. For others, it may temporarily increase anxiety. It is important to remember that these are tools that must be applied in an appropriate way for each person.
Finally, self care and mindfulness are not without privilege. That it is to say, they contain privilege. It is a privilege to have space to tend to yourself. Not every person will have access to each activity listed. You may have lost the ability to walk, taste, see, smell, or feel. You may have to rush to a second job just to make ends meet. Or perhaps you are mindful of every step you take as a way to survive and stay safe, not to relax. Engage in the things you can do. The goal is to meet yourself where you are at. With that being said, let’s take a look at what self care and mindfulness are.
Self care can mean a lot of things depending on the context. For this conversation, the simplest way to understand it is this: self care means engaging in things that make your body and mind feel better. That it is. What can you do that is in your control that will help decrease distress and increase relief?
Mindfulness is simply being aware of what you are doing. It’s simple to say, but difficult to do. How often do you watch TV while you eat? Or drive while listening to music. Or think about your to do list at work while getting ready to go. When we do multiple things at once, or “multitask” we are actually switching our brain's attention from task to task very quickly. Mindfulness is a focused effort to notice what your senses are taking in one at a time.
By paying attention to one activity, or more specifically one sense at a time, our bodies and minds begin to slow down. Distress may decrease. Positive sensations may increase. Gratitude and appreciation may replace anxiety. With those concepts in mind, let’s move on to what self care and mindfulness can look like in an every day setting.
Shower
No matter how often or how you do it, cleansing your body is a universal experience. You may shower, bathe, jump in a river, dump water on your head, or simply wipe dirt and grime off your body. Here are some ways to incorporate mindfulness as you care for your body however you choose to cleanse yourself:
Notice the smell of your products.
Feel the water, either hot or cold on your body.
Dim the lighting so that you focus on what you feel.
Pay attention to the way your hands or tools feel as you scrub your body.
Listen to the sound of the water running or splashing.
Light a candle.
Transportation
Whether you walk, run, drive, ride, or fly, you are constantly moving from point A to point B throughout our day. Next time you move locations, take a minute to engage your senses instead of pulling up a distraction or thinking about your next task.
As you move, pay attention to the ground underneath you. What do you feel?
Listen to the sounds around you. What do you hear?
Notice the colors and environment around you. What do you see?
Take a deep breath in. What do you smell?
Take a sip of a drink while you walk. What do you taste?
Face Care
If you have a morning or night face care routine that is separate from the shower, this is a perfect opportunity to slow down and notice the many sensations involved in this activity designed to care for your body. Can you rest even as you do this task?
Notice the temperature of the water as you wet your face.
Feel the sensation of water dripping down your face. Let it happen.
Notice the soap lather between your fingers on your forehead, nose, and cheeks.
Take a breath and enjoy the smell of whatever you are using.
Slowly wipe or splash water on your face.
Notice the difference in your face once it is cleaned.
Gently and slowly apply a toner or moisturizer. Avoid harsh rubbing, rather massage
your skin deeply.
Teeth Brushing
A helpful way to build new habits is by adding a habit to an already existing habit. Some call this method “habit stacking”. Practicing mindfulness with these few prompts while you brush your teeth is one of the lowest barriers to entry.
Notice your tooth brush as it moves between teeth.
Spend 30 seconds on one part of your mouth before moving to the next.
Notice how different it feels as you brush at different angles.
Take a breath as you move to the next part of your mouth
Cooking
Whether you love or hate cooking (or somewhere in between), slowing down to enjoy the process can enhance your experience while making it less stressful.
Move your hands slowly as you cook.
Take deep breaths as you stir and chop.
Slow your pace as you move through the kitchen.
Pause to smell each ingredient you use.
Listen to the sounds your utensils make.
Eat what you make without watching TV.
Focus on the taste, textures, and smells while you enjoy your meal.
As you move about your day and week, I encourage you to pick just one activity and give it a try. After successfully engaging in a mindfulness activity a few times, pick a new one to add. Give your body a chance to feel good by paying attention to the senses you are using. Enjoy!
As you explore mindfulness and self-care, remember that true healing and growth often require support. If you're ready to deepen your journey and receive personalized guidance, Therapeutic Counseling is here to help! Book a consultation today and take the next step toward balance and well-being.
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