“Before enlightenment, cut wood and carry water. After enlightenment, cut wood and carry water.”
Zen disciples, or “unsui” monks, spend a lot of time cleaning and organizing.
“We sweep dust to get rid of earthly desires. We scrub dirt to get rid of attachments,” writes Yoshihiro Matsumoto, a monk living in Kyoto, Japan, in his book, A Monk’s Guide to a Clean Home and Mind. “The time spent carefully cleaning every nook and cranny of the temple grounds is very fulfilling.”
Holly Schiff, a clinical psychologist based in Greenwich, Conn., agrees that the process of cleaning can be calming, almost meditative.
“I definitely think there’s a link between mental health and the act of cleaning,” she says.
“Repetitive physical activities like cleaning can modulate the nervous system because they are predictable, structured, and provide a clear sense of completion,” she says. It gives people a sense of control and grounding.
Plus, you can immediately see the results of what you do. “This can be different and more satisfying than many cognitive or emotional tasks,” she said.
If you find cleaning intimidating and daunting, it might be helpful to focus on the process rather than the to-do list.
Tips for cleaning more carefully:
“For people who tend to think of cleaning as a monotonous job, I think this shift is not about forcing people to enjoy cleaning, but about changing the way they interact with it,” Schiff said.
Don’t try to rush through it. Pay attention to your body movements, rhythm, and water temperature.
“When you slow down and focus on the sensory side, it can start to work more like a mindfulness practice,” Schiff says.
For some people, cleaning is an opportunity to free their minds.
“By gently caring for your habitat, your mind naturally settles into a state of peace and unforced clarity,” Matsumoto says.
Matsumoto said cleaning is a way to take care of yourself and the world.
“In our practice, we don’t think of cleaning as a chore to control the environment. Instead, we think of it as ‘habitat care,'” he said. “Just as our bodies maintain a dynamic equilibrium to maintain health, cleaning is an extension of that biological process to the spaces we live in. When we clean, we’re not just tidying up a room, we’re caring for an extended version of ourselves. It’s a way of caring for our relationship with the world.”
Matsumoto says that instead of seeking a perfect result, try to accept the unfinished state without worrying.
“Peace is not found in a final ‘tidy-up’ state,” he said, “but in the humble, ongoing act of emptying space and mind.”
There is no such thing as perfection.
“Everything in nature is constantly changing. The moment you finish sweeping, the leaves fall,” he said.
In some cases, it’s not the task itself that makes you feel overwhelmed, but what the task represents. It could be time pressure, self-judgment, or other concerns, Schiff says.
“To reduce that barrier, break down tasks into very small, defined actions,” she suggested. “Start by choosing one surface, one task, or one room.”
“A lot of the overwhelm comes from anticipating the entire task rather than just tackling the first step,” she said.
“In a clean space, you can feel the care and awareness of the person cleaning it, even if no one is there to clean it,” says Matsumoto. “This awareness creates a sense of peace and safety, in the same way that a sacred space like a temple feels different from a busy street.”
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