On the way to work.
Please only listen to this while driving if you're fully alert and able to give your full attention to the road.
This meditation is designed to accompany your commute,
Not distract you from it.
Let's begin with a few balanced,
Controlled breaths.
Inhale through the nose,
Expanding the belly,
Ribcage,
And then chest.
Exhale slowly,
Release from the chest,
Ribcage,
Then the belly.
Two more like that.
Inhaling belly,
Ribs,
Chest.
Exhaling chest,
Ribs,
Belly.
Once more.
Now release any control and simply breathe naturally.
As you drive with care,
Just stay aware of the breath as it flows.
You may notice that those three deep breaths have brought a sense of balance to your inhale and exhale.
Now bring some attention to your posture.
Can you adjust to sit a bit more upright?
Lift the chest slightly,
Draw the shoulders gently back,
And let the chin tuck just a little so the back of the neck aligns with the spine.
Notice your hands.
Where are they on the steering wheel?
How do they feel?
Firm,
Light,
Relaxed?
Just observe,
No need to change anything.
Bring awareness to your jaw now.
Let it soften.
Relax the forehead and temples.
Relax the area around your eyes.
If it helps,
Let them gently squint,
But keep your vision alert and alive.
See the world as you move through it.
Let the sights come and go without getting stuck on any one thing.
Simply notice.
Now briefly shift your attention inward.
Notice how you're feeling,
Not in thought,
But in sensation.
You may find a word to describe it or not.
Either way,
Allow yourself to feel without judgment.
Now let's clear a little space inside.
With your next steady inhale,
Gather any unkind thoughts you've had toward yourself.
No need to name them.
And exhale them out fully and clearly,
Letting them dissolve within and without.
Once more,
Inhale and gather.
Exhale and release,
Dissolving.
Now bring to mind a quality you'd like to carry into your day.
Just one word.
If you haven't found that one word quite yet,
Here are some suggestions.
Balanced,
Focused,
Calm,
Clear,
Flexible,
Kind.
Choose one that fits.
And once you have that,
Say it to yourself now,
Mentally,
With calm resolve.
And with your next full inhale,
Draw that quality from deep within you.
And as you exhale,
Let it spread through your whole being.
Again,
Inhale,
Gathering that inner state.
Exhale,
Allowing it to fill you and even extend around you.
May you carry that state into your day with steadiness,
Awareness,
And joy.
