Your commute to work.
Could be just another chunk of wasted time.
Or it could completely change how you experience this day.
Because if you use these moments with intention,
You can arrive calmer.
Sharper.
And in a way better mood.
Than everyone you'll meet all day.
And it just takes a few minutes.
So join me.
As we go through this mindful commute meditation.
That works whether you're driving,
Taking the subway,
Riding the bus,
Or walking.
Will turn the time you normally spend zoning out.
Into a boost for your focus.
And energy.
Before we dive in.
Just a quick word to make sure that you're safe and ready.
No matter how you're commuting.
Stay aware of your surroundings.
And make sure that you're comfortable.
But wherever you are.
Begin by just taking a second.
To lengthen and elongate your spine.
So that you're sitting or standing nice and tall all the way up.
This posture will immediately help you breathe more deeply.
And start to make your body feel more alert.
So take one slow.
Deep breath in through your nose.
Expanding down into your diaphragm.
And then exhale nice and slow back out through the mouth.
Perfect.
Now just take a moment to notice your environment.
Maybe that's the weather.
The people around you.
The lights on the road.
The Sidewalk.
By the train.
And try to just observe.
Like you were a newborn baby.
And none of this meant anything to you.
Just bringing that sense of curiosity.
And openness.
And here's a fun little game that you can play throughout your commute.
And the game is that.
Each time you come to a natural pause in your commute.
A red light.
A stop at the next station.
Or waiting at the crosswalk.
Take one slow,
Deep breath.
And as you exhale,
Release just a little bit more tension from your shoulders.
From your face.
Your jaw.
And the grip of your hands.
Let's begin to conjure some positive emotions.
For every person or living being that you see.
Maybe there's a tree.
Or a dog.
Just send them a silent wish.
May you be safe.
May you be healthy.
May you be happy.
And take a moment now.
Just to send that positive wish.
To everyone.
And everything you see around you right now.
May you be safe.
May you be healthy.
May you be happy.
And feel how that just opens your heart.
Maybe.
You imagine sending that wish.
To your least favorite person.
Even if they're not around you right now.
Check back in with your body now.
Elongate your spine once again.
Relax your shoulders down.
And just notice if there's any tension hiding out.
And if there is.
.
.
See if you can just soften that part of your body.
Even just 10%.
To make it a little bit better.
Bring to mind something.
You're grateful for in this very moment.
It could be really simple.
Like a warm cup of coffee in your hand.
Or something more complex.
Whatever comes to mind.
Whatever it is.
Let a gentle smile come to your face.
As you say.
Thank you.
For being in my life.
Now,
Lastly.
Think of a short.
Present tense affirmation.
That will serve as an intention for your day.
One that will guide you on how you'd like to show up.
No matter what happens.
And once you have that intention.
Repeat it to yourself three times.
Really try to embody it fully.
And envision yourself going through your day.
Carrying yourself and behaving in alignment with this intention.
Feel it as though it's already true.
And as you continue the rest of your commute.
However long it may be.
Keep your posture tall.
And you're breathing steady.
Take those opportunities for a nice slow breath.
Anytime there's a natural pause.
And whenever you remember.
Repeat that intention to yourself.
Stay aware of the world around you.
Not just for your safety and direction.
But to notice all of the small moments of beauty.
That are always happening.
And if you do that.
.
.
Gratitude and positivity will begin to fill the space between your thoughts.
Let's take one last deep breath together.
Inhaling.
Nice and slow.
And then exhaling completely,
Letting go of anything that you don't need to carry with you into your day.
And on that note.
It's about time for us to part.
So travel safe.
Have a peaceful and productive day ahead.
And thank you for joining me here.
It means the world to have your company.
And to be partners in this journey.
Of creating a happier and more positive world.
So thanks.
Go out and have an absolutely fantastic day.
