I'm working on the assumption that you're commuting in a way that doesn't require you to have your eyes open or to operate any machinery.
This is an ideal meditation for anyone who is a passenger on a bus,
Car,
Train or airplane.
Make sure that you won't need to be looking out for your stop within the time of this meditation and that your belongings will be safe if you choose to close your eyes.
Otherwise you can keep your eyes open but relaxed and defocused,
Maybe looking at your hands in your lap.
I'm assuming you're in a public space so I won't ask you to take super deep breaths or chant a mantra or anything.
We will be focusing on what you're feeling in your body as you breathe and disengaging from distracting thoughts.
Okay,
Let's begin.
Subtly take three deep breaths in and out,
Slowly and mindfully.
Keep the focus on feeling where in your body you feel movement as you breathe rather than making audible noise.
If you feel comfortable doing so,
Roll your shoulders or do similar types of movements to relax your neck and anywhere else you feel tension.
If you aren't able to do that,
Then focus on relaxing your body as you breathe in and then out.
We are going to tune into our senses now,
Moving through different ones as we shift our attention and awareness.
Firstly,
Feel your body as it is sitting or standing.
Where your body connects with the seat or the floor,
Draw your attention around those areas,
Initially one by one and then extending out to be aware of all the areas together.
Is the seat or floor soft and forgiving or hard and unyielding?
How do your feet feel?
Are they flat on the floor?
Are they sore from a hard day's work or rested after a good sleep?
Tune back into your breath and feel your body move subtly as you inhale and exhale.
You don't need to do anything special with your breath,
Just breathe normally and let the action move your belly and chest.
How is the temperature?
Are you warm or cold or a comfortable level?
If your arms or legs are bare,
Can you feel a breeze or warm air moving across your skin?
Can you feel the soft movement of air over your hair?
If you are breathing through your nose,
Can you feel the air moving through your nostrils?
How does the temperature change between the in-breath and the out-breath?
Spend a few moments with your breath noticing it enter and leave and how it adjusts your body as it flows in and out.
Try and feel your breath movements and the parts of your body that are connecting with the seat or floor all at once.
Check in with your emotional state,
If you are feeling anxious or worried breathe more deeply into your belly.
Now start to notice sounds around you,
The engine noise,
The sound of the other passengers,
Anything else you can hear.
Try not to get caught up in identifying or naming the noises,
Just be aware they exist and move between them.
Try and add this sound awareness to the body and breath awareness you have been practicing.
If there are no sounds you can hear or you would rather listen to the music on this track,
Feel free to do that instead.
It's time to set an intention for the next part of your day and that will be different depending on whether you are on your way to work or on your way home.
It doesn't have to be fancy or complicated,
You can just set an intention to take some deep breaths throughout the day or smile at people as you move around your place of work.
Or if you're heading home you might choose to be present with your family or pets or put your phone away half an hour before bed.
Whatever it is it should be easy to do and easy to remember once this meditation is over.
We are starting to come to the end of our meditation now,
In the last few moments I invite you to send some loving kindness to any other people you are sharing your commute with.
Rest for a few moments on feeling love,
Acceptance and kindness grow in your heart area.
Let it glow warmly with each inhale like an ember you are gently blowing on.
Let it grow larger until it infuses your whole body with love and warmth.
Now on each exhale send the love out to all the people around you,
Either to specific individuals or just to the general population of whatever vehicle you are in.
Silently wish them a good day or a peaceful evening and I hope you have the same.
Thank you for spending this time with me.
