Welcome to this peace in transit mindful commute meditation.
Whether you're traveling on a train,
A bus,
Walking down the street or even standing in a queue this is your moment.
You don't have to wait until you arrive to find some calm.
You can find it here now in the middle of the journey.
Commuting can often feel like lost time but it doesn't have to be that way.
With a little awareness it can become a pocket of stillness in your day,
A time to reset,
Recharge and prepare for whatever comes next.
Now before we begin if you happen to be driving,
Cycling or operating anything that needs your full attention you might want to save this for another time.
For now though let's make sure you can truly relax into this practice.
So when you're ready let's take this time together.
If it's safe gently soften your gaze or simply rest your eyes on a spot right ahead of you.
Take a slow steady breath in.
Now there's no need to make this dramatic especially if you're in a public setting.
Just let your breathing be slow,
Steady and comfortable.
That's all you need to do.
As you breathe begin to notice what's happening in your body.
Feel your stomach expand as you inhale and then it gently contract as you exhale.
Notice the sensation of the air coming in and the feeling as it leaves your body.
Simply stay with this gentle rhythm following each breath as it comes and goes.
Tune into that breath.
No need to change it,
Just notice its natural rise and fall.
Okay now begin to notice how your body feels,
How it's supported by the seat beneath you or by the steady ground under your feet.
Feel the subtle rhythm of movement around you.
Perhaps there's a gentle sway of the bus,
Maybe there's the low rumble of the train or just the quiet pattern of your own footsteps as you walk.
Allow all these sensations to become your anchor keeping you here in this moment.
If your mind drifts towards what's ahead or lingers on what's already passed simply guide it back as though returning to a safe familiar place within yourself.
Wonderful.
Okay now let's go a little deeper still.
Begin to notice the small often overlooked details around you.
Feel the temperature of the air on your skin.
Is it cool,
Warm or like Goldilocks?
Just right.
Notice how it brushes against your face,
Your hands,
The tips of your fingers.
Now listen for the sounds near and far.
Perhaps the murmur of voices,
The hum of engines,
The distant rustle of leaves or the subtle pulse of life moving all around you.
You don't need to label anything,
Just notice it.
And bring your attention now to the gentle contact of your clothing against your skin.
Feel the weight of it,
The texture,
The way it moves when you breathe.
Each of these sensations is an open door inviting you to be here fully in this moment.
And if thoughts arrive about work,
About people,
About things you still need to do,
Just imagine placing them in a basket beside you.
There's no rush,
They'll be there when you're ready for them.
I'll step back now and give you this moment to simply be.
To rest,
Breathe and settle into the quiet space of your own presence.
Now as you continue to savor this feeling before we gently return,
I'll share a few affirmations with you.
You can repeat them silently in your mind or if you're in a space where you feel comfortable you can say them aloud.
Let them prepare you for the day ahead or soothe and restore you as you make your way home.
I meet this moment with calm and clarity.
I can handle what comes next one step at a time.
I choose what matters and let the rest go.
I treat myself and others with patience and kindness.
I arrive where I am with presence and ease.
Okay,
As we come to the end of this meditation,
Take a slow deep breath in and a long easy breath out.
Feel your shoulders soften,
Feel your face relax and now when you step off this train,
Bus or pavement into the next part of your day,
You can carry this sense of calm with you because mindfulness isn't about where you are,
It's about how you arrive.
Thank you for taking this time for yourself.
Wishing you a peaceful rest of your journey.
