There are many daily tasks that become routine and don’t require much thought. Although it’s easy to think about the past or what might happen in the future, it’s good to be fully present with whatever you are doing at the moment. This awareness—or mindfulness—has a range of benefits including stress reduction, clearer thinking, and getting deeper, more restful sleep.

Bringing mindfulness into everyday practice can be challenging at first, but it’s worth it. This mindfulness exercise will help you get your toes wet by taking a different approach to something you do multiple times each day: brushing your teeth.

Exercise:

Begin by picking up your toothbrush slowly with the awareness, that you are beginning your daily ritual – brushing your teeth. Today, make every step of the way a process. Know that it will take a little longer, as you direct your attention to each step fully with a concentrated effort.

Turn on the water to wet your brush.

Mindfully with awareness, turn off the water. Try to stay focused, setting aside any thoughts. If your mind drifts at any time, come back to your awareness of the task or ritual of brushing your teeth.

Pay attention as you remove the cap from the toothpaste.

Prepare to place a pea size amount of toothpaste on the brush. Replace the cap.

Set a timer for 2 minutes of brushing. (Although most people don’t take this amount of time to brush their teeth and it may feel long at first, it’s what the American Dental Association recommends.)

Enjoy a deep breath and then begin . . .

Place the toothbrush at a 45-degree angle to the gums. Move the brush back and forth gently in short strokes. Brush the outer surfaces, the inside surfaces and the chewing surfaces of all teeth.

To clean the inside surface of the front teeth, tilt the brush vertically and make several up-and-down strokes. If you need to spit any excess moisture and toothpaste, do so in the sink and continue brushing.

The timer will ring at the 2-minute mark to let you know that you are finished. Enjoy this daily ritual with full awareness of your actions.

(Timer ends)

Brush your tongue to remove bacteria and keep your breath fresh.

Prepare to spit, while leaving the fluoride to do its work.

Turn on the water. Rinse your brush, and then your mouth. Turn off the water.

You may also notice that for a few moments you were not thinking about anything else, thereby enjoying the moment you were in – the only moment you have.

Tomorrow, try lighting a candle for soft light, and make brushing your teeth a daily mindfulness exercise.

And, remember to floss once a day, morning or night, before or after you brush and consider applying the same mindfulness technique, cultivating moment to moment awareness.

Resource: http://www.mouthhealthy.org/en/az-topics/b/brushing-your-teeth