Mindful Toothbrushing - A Daily Practice for Focus and Awareness

 How 2 minutes of toothbrushing can change your brain.

How do you get those pesky, distracting thoughts, worries or self-defeating stories to disappear? It's not as simple as telling yourself to "focus" or "man-up". Especially if they've been happening for some time. When this happens, the problem runs deeper than words in your head. You need to rewire a neural pathway in your brain.  

This daily mindful toothbrushing exercise can help you get started. It is to be done daily, without the distraction of your phone, or multitasking.

1. Start by Grounding Yourself:  Start planting your feet firmly on the floor. Notice how it feels to be standing after a night of rest or a day of activity. Is the floor cool or warm beneath your bare feet? Just observe.

2. Reach for Your Toothbrush: As you extend your arm to grab your toothbrush, notice which hand you instinctively use. How does the toothbrush feel in your grip? Is it light or heavy?

3. Observe Your Toothbrush: Take a moment to look closely at your toothbrush. What colour is it? Is it spotless, or do the bristles carry traces of dried toothpaste? Notice these details without judgment.

4. Tune into Your Mouth: Shift your attention to your mouth. How do your teeth, tongue, and gums feel before brushing? Describe the sensations to yourself.

5. Apply Toothpaste Mindfully: Squeeze a pea-sized amount onto the bristles. Replace the cap, and set the tube down gently. Notice the toothpaste's colour and smell. Does the toothbrush feel heavier now?

6. Wet the Brush with Awareness: Turn on the water and watch as it splashes over the bristles. Once you've seen this, please turn off the water and stay mindful.

7. Brush with Intention: Begin by brushing the outside of your bottom teeth, then move to the inside. Next, brush the outside of your upper teeth and the inside.

8. Stay Present: If your mind starts to wander at any point, gently bring your focus back to the task without judgment.

9. Brush Your Tongue: If you brush your tongue, do so with the same mindful attention you gave your teeth. Notice how it feels on the different textures.

10. Rinse with Care: When finished, turn on the water, extend your arm, and rinse your brush. Rinse your mouth, maintaining awareness throughout.

11. Return the Toothbrush: Use mindfulness to place your toothbrush back in its holder.

12. Check-In: Take a moment to notice how your mouth feels now. Is there a sense of freshness or cleanliness? Without judgment, please wait on these sensations if you wish.

Repeat this exercise daily. Science shows the biggest changes happen when you practice mindfulness for eight weeks.