Hello,
I am Rashid Zahidi,
Creator and author of the Emojim Journal,
A journal and workbook for emotional awareness and for balancing your will of life.
Welcome to this driving meditation.
In the midst of traffic or busy roads,
It's easy to feel frustration or stress.
This meditation is designed to help you stay calm,
Centered,
And mindful while driving,
Even in chaotic situations.
Remember that safety is the priority,
So keep your eyes on the road and let this meditation blend into the background of your awareness as you drive.
Before starting your drive,
Take a deep breath.
Set the intention to stay calm and centered,
No matter what happens on the road.
Remind yourself that you cannot control the traffic,
But you can control your reaction to it.
As you begin driving,
Gently bring your attention to your breath.
Inhale deeply and exhale fully,
Allowing your breath to be steady and even.
Use this natural rhythm of your breath to stay grounded,
Especially if traffic becomes stressful.
Notice how your body connects to the seat.
Feel your hands on the steering wheel,
Your feet on the pedals.
Become aware of how you are held and supported by the seat beneath you.
Relax your shoulders and arms.
Let go of any unnecessary tension.
Throughout your drive,
Scan your body for tension.
Is your jaw tight?
Are your shoulders hunched?
Are your hands gripping the wheel too hard?
Each time you notice tension,
Take a deep breath and consciously release it,
Softening your body as you drive.
Stay present by paying close attention to the road and the environment around you.
Notice the cars,
Traffic lights and road signs,
But remain in the present moment without letting your mind drift into frustration or impatience.
Accept each moment as it comes,
Knowing that you are doing your best to navigate safely.
Now instead of viewing red lights or traffic jams as frustration,
Use them as a reminder to breathe deeply and relax.
Use them as an invitation to relax.
When you stop,
Take a slow,
Deep breath in and a long exhale out.
Allow this to be a pause for calmness rather than impatience.
Even if someone cuts you off or traffic is moving slower than expected,
Pay attention to the first signs of irritation.
Whether it's tightening in your chest,
A sigh or a feeling of impatience,
Acknowledge that these feelings are natural,
But choose not to react to them with more stress.
When frustration or frustrating situations arise,
Say to yourself,
I cannot control this moment but I can control my response.
Let go of the need for control and allow the flow of traffic to happen as it will.
Stay focused on your breath,
Returning to it whenever you feel overwhelmed.
If stress arises,
Silently repeat a calming phrase such as,
I am calm and safe.
Or I choose peace in this moment.
Let these words anchor you in a state of calm,
Even when external conditions are challenging.
When stuck in traffic,
Instead of focusing on the inconvenience,
Shift your attention to gratitude.
Be thankful for the safety and comfort of your car,
The opportunity to travel and the ability to drive.
Let this shift in perspective help you stay positive.
Traffic is temporary,
Remind yourself that this moment,
Though uncomfortable,
Will pass.
Visualize yourself reaching your destination safely and with ease,
Knowing that this stressful moment is only a small part of your journey.
As you approach your destination,
Take a moment to feel gratitude for arriving safely.
Continue to breathe deeply and remain calm as you park and leave your vehicle.
Carry this sense of peace with you into the rest of your day.
Before stepping out of the car,
Take one more intentional deep breath,
Release any lingering tension or stress,
And set an intention for the rest of your day to remain calm and mindful.
Remember,
Driving can be an opportunity for mindfulness and inner calm.
Each time you drive,
Especially in heavy traffic,
You can practice staying present,
Letting go of frustration,
And finding peace in the moment.
