Those who drive to work can find ways to be mindful as well, she said.
“If you are driving, this could include being aware of your hands on the steering wheel and staying focused,” she added. “No distracted driving — so put away the phone and maybe the podcast or audiobook that is too all-encompassing.”
She added, “We should probably all be practicing mindful driving all the time.”
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If you’re walking to work, you could pipe in messaging from a mediation app; you could also use your walking time for more than just cardio.
“The simplest [thing] is to focus on a single sense, like listening to the sounds around you or notice putting each foot down,” suggested Frame.
“You can use the same techniques on public transit as well or focus on your breath or another simple meditation technique.”
“Rather than viewing commuting as wasted time, you can use this period for personal development and self-care activities such as listening to educational podcasts, practicing gratitude or setting intentions for the day ahead.” (iStock / iStock)
Using your commuting time with a more intentional wellness goal may shift your mindset to tackle your workday.
The practice may also help you optimize the time spent traveling to and from work.
“Rather than viewing commuting as wasted time, you can use this period for personal development and self-care activities such as listening to educational podcasts, practicing gratitude or setting intentions for the day ahead,” Morrison with Insperity said.
What are some strategies as you try ‘mindful commuting’?
Here are four tips to think about in relation to this practice.
1. Be present
Do your best to maintain awareness of the present moment rather than getting lost in thoughts about the past or future.
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“Gently bring your awareness back to these present-moment anchors whenever you notice you’ve started wandering into thoughts of the past or future,” said Ofosu Jones-Quartey, co-head of mediation at Balance, a personalized meditation app that is part of Elevate Labs. He is based in Washington, D.C.
2. Practice conscious breathing
Incorporate this step as both a relaxation technique and a way to stay present.
“Conscious breathing can help reduce stress and promote a sense of calm during what might otherwise be a hectic or frustrating time,” said Jones-Quartey.
“Remind yourself that despite the ups and downs of commuting and life in general, you are doing your best to take care of your life and responsibilities.” (iStock / iStock)
“It’s natural for the mind to wander, but you can make a gentle effort to keep coming back to the rising and settling of each breath, shifting from shallow to deeper, steady breathing.”
3. Strive for sensory awareness
Paying attention to the sights, sounds and smells around you, he also said, can bring a deeper sense of awareness and keep the mind interested in the present moment.
4. Practice self-compassion
Notice your inner monologue while you’re commuting.
How are you talking to yourself?
A typical commute that doesn’t incorporate mindfulness may lead to a stressed, harried and exasperated result.
