Thank you for choosing to travel mindfully with us today.
This meditation is intended to be used while driving in the car.
If at any point you become too relaxed or too distracted,
Please turn it off and save it for another time.
With that,
I invite you to bring all your awareness into this present moment,
Letting go of all your worries and thoughts and setting them aside for just a little bit of time,
Bringing your awareness to your feet,
Noticing any sensations on the soles of your feet,
Noticing how your feet feel on the pedals or on the floor,
Noticing how your legs feel.
Are they in a relaxed position or do they feel tense?
Observing and witnessing without judgment,
Bringing your awareness to your hips and pelvis,
Allowing yourself to sink deeper into the seat that's supporting you while continuing to stay focused and alert on the road and your surroundings,
Maybe relaxing even deeper with your next exhale into the seat,
Bringing your awareness to your abdomen,
Releasing any tension in your abdomen,
Noticing your back against the seat.
Are there any sensations that you're aware of?
Moving forward to your chest.
Are you aware of your heart beating or of your inhaling and exhaling,
Expanding and contraction of the lungs,
Noticing the position of your arms and hands?
Is there any tension in your hands?
Are you gripping the steering wheel or are your hands more relaxed?
Can you notice any sensation in the palms of your hands?
Maybe there's a buzzing or tingling.
Moving up to your neck and shoulders.
What does this area feel like?
Is there any tension here?
Witnessing without judgment,
Just noticing any sensations.
Maybe it feels good to direct the breath into the neck and shoulders,
Allowing the shoulders to relax with your next exhale.
Or you can bring your shoulders up to your ears and then allow them to fall back down.
You can repeat that again if that feels supportive to you.
Continuing to stay alert and focused on the road while bringing your attention to your jaw,
Letting go of any tension in your jaw.
See if you can relax your tongue to allow it to fill the lower palate.
Notice any sensations in your mouth.
Moving up to your eyes.
Notice if there's any sensations around your eyes.
Having a moment of gratitude for being able to see and for your vision.
Relaxing the spot between your eyebrows.
And now bringing awareness to your entire body while being totally focused in the present moment and completely aware of your surroundings.
What does it feel like to be totally present while observing yourself driving?
To be fully in your body,
Not thinking about other things,
But just being aware of what it feels like to be inside your body and driving your car while being totally alert and focused on the road.
Just noticing if this feels different from how you normally drive.
See if you can continue to be present in your body and focused on the road while also observing the breath.
You can witness the breath coming in and out through your nostrils.
If it feels good,
You can increase the length of your inhale and exhale.
Taking nice,
Slow,
Deep breaths.
As you inhale,
Expand the abdomen first.
Then filling up the chest.
And then allowing the exhale to take place.
When you feel ready,
You can allow the breath to resume a natural pattern.
Continue to be present in your body,
Feeling the seat supporting you while remaining focused on the road.
Notice how you're feeling now.
Are you feeling more relaxed or more at peace?
Take a moment to think about what else would be supportive for you on this day.
Take a moment to think about the type of person you want to be when you show up at the destination.
Have a moment of gratitude for your car,
For allowing you to get from place to place,
For allowing you to arrive at your destination safely.
Thank you for choosing to travel mindfully with us today.
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