Welcome to your commute.
Now we all know this journey is not exactly the first thing that springs to mind when we think of meditation or mindfulness.
This is exactly what makes it the ideal time to practice.
Here we can leverage the time that is so often seen as a nuisance or a bore and change it into something that is going to either set you up for a brilliant day or unwind from the day you've had.
Perhaps this is a time that you tend to dissociate.
The journey is potentially by now so automatic that you don't have to think about the mechanics of getting from A to B.
You might reach your stop and feel the body start to disembark without even realizing it.
You might not remember any faces or any details of the journey and just wake up at your stop.
Although this is about the commute,
We can live much of our lives in the very same way.
Passing from thing to thing without being aware.
Without noticing these precious lives of ours slipping through our fingers.
So today,
Instead of zoning out,
We're going to do the opposite.
Starting with self-awareness.
Notice how your feet meet the floor.
Where is your weight?
What is your stance like?
Can you feel your feet spread in your shoes?
Can you relax your toes?
Feel your clothing on your skin.
Can you actually feel it?
What are the textures like?
Is there anywhere that's tight or restrictive?
Notice your shoulders.
How close are they to your ears?
Do they constrict your neck in any way?
Have you shrunk them inward to make yourself smaller?
Shrug your shoulders down the back and away.
Maybe you don't need to hold quite so much.
Bring your awareness to your breath.
Notice how you were breathing just now.
The pace.
The depth.
Now,
We're going to breathe together.
Breathing in for 4,
3,
2,
1.
Out for 4,
3,
2,
1.
In for 4,
3,
2,
1.
Out for 4,
3,
2,
Again.
In for 4.
Out for 4.
In for 4.
Out for 4.
In for 4.
Out for 4.
In for 4.
We bring awareness to your surroundings.
Feel the movement of the vehicle.
Acceleration and deceleration.
Any turns from side to side.
Feel how your body naturally adapts to the movements.
You might feel your core tense up as the bus takes a turn.
You might brace as the train starts to slow on its way into a platform.
Noticing the details of the bus or train that you're on.
What are the colors?
What's the light like?
Are there any details of the vehicle that you might not have noticed before?
Now,
Notice the people around you.
Instead of focusing on the obstacle that they pose to you,
Can you instead find some compassion and extend it their way?
Here they are.
Just like you.
On their way somewhere to do something.
They've got likes and dislikes,
Just like you.
Right at this moment,
They're potentially worried about something or someone.
Right at this moment,
They're looking forward to something.
Every one of these people has a whole self behind the face that you probably barely noticed on your way into the train or the bus.
And that's okay,
Because they probably barely noticed you too.
Perhaps you could silently wish them well with whatever they're dealing with.
Wherever they're off to next.
A secret blessing to every person who crosses your path on your commute and for the rest of your day.
Now,
Wiggle your toes and your shoes.
Bring your awareness back to your feet.
Blink your eyes a few times and have another look around the space you're in.
This concludes our meditation together.
Thank you for taking the time to bring some awareness on what can sometimes be a mindless commute.
I hope you enjoy the benefits of this mindful moment wherever you're going to next.
