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What are some ways to practice mindfulness during your daily commute?

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Mindfulness is the practice of paying attention to the present moment, without judgment or distraction. It can help you reduce stress, improve your mood, and enhance your well-being. But how can you practice mindfulness during your daily commute, when you are often stuck in traffic, surrounded by noise, or rushing to get somewhere? Here are some ways to turn your commute into a mindful journey.

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Joyce Berwald

Docent Nederlands, erkend mindfulnesstrainer, eigenaar SensZenjoy

1 Choose your mode

The first step to practice mindfulness during your commute is to choose a mode of transportation that suits your needs and preferences. If you drive, you might want to avoid congested routes, listen to soothing music, or use a hands-free device to join a guided meditation. If you take public transit, you might want to find a comfortable seat, use headphones to block out noise, or focus on your breathing. If you walk or bike, you might want to enjoy the scenery, feel the wind on your skin, or notice the sensations in your body.

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Joyce Berwald

Docent Nederlands, erkend mindfulnesstrainer, eigenaar SensZenjoy
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I never advice to do a guided meditation while you are driving in your car! First of all because it is dangerous and second because you are doing then just the opposite of what mindfulness is. You are escaping the moment! Mindfulness means being in the moment without judgement. While driving it is an exercise to just be in that moment. How does your wheel feel? What do you hear outside and inside the car? What do you see on the road? How is the wheather? And when you notice that you are thinking about that meeting later on just bring back your attention to that moment. When you do this you learn to enjoy the little things and how soothing this moment and every moment can be.

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2 Set an intention

Before you start your commute, you can set an intention for your day. An intention is a positive statement that reflects your goals, values, or aspirations. For example, you might say to yourself, "I intend to be kind and compassionate today", "I intend to focus on the most important tasks today", or "I intend to learn something new today". Setting an intention can help you align your actions with your purpose, and create a sense of direction and motivation.

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Joyce Berwald

Docent Nederlands, erkend mindfulnesstrainer, eigenaar SensZenjoy
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I agree, but you have to be careful with intentions. Sometimes your ego gets into the way and with intentions you can be striving for something while mindfulness is non-striving. There are eight attitudinal factors constituting the major pillars of mindfulness: nonjudging, letting go, patience, a beginner's mind, trust, non-striving, acceptance, compassion towards yourself and others. So you can set your intentions in the beginning or in the middle of your meditation but let them go and focus on your breathing. It is important that you have an mindfulness teacher or trainer who can guid you through meditations et cetera.

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3 Observe your surroundings

One of the simplest ways to practice mindfulness during your commute is to observe your surroundings with curiosity and openness. You can use your senses to notice the sights, sounds, smells, tastes, and textures around you. For example, you might notice the colors of the sky, the shapes of the clouds, the sounds of the birds, the smell of the coffee, the taste of the gum, or the texture of the seat. Observing your surroundings can help you appreciate the beauty and diversity of life, and cultivate gratitude and awe.

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4 Notice your thoughts and feelings

Another way to practice mindfulness during your commute is to notice your thoughts and feelings without judging or resisting them. You can acknowledge what is going on in your mind and heart, and let them be as they are. For example, you might notice that you are feeling anxious, angry, bored, excited, or happy. You might also notice the stories, beliefs, or assumptions that are running through your head. Noticing your thoughts and feelings can help you understand yourself better, and develop self-compassion and acceptance.

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5 Connect with others

A third way to practice mindfulness during your commute is to connect with others with kindness and empathy. You can use your commute as an opportunity to interact with people who are also traveling, whether they are strangers, acquaintances, or friends. For example, you might smile at someone, say hello, give a compliment, offer help, or start a conversation. You might also send a message or make a call to someone you care about. Connecting with others can help you build relationships, reduce loneliness, and spread positivity.

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6 Review your day

The last way to practice mindfulness during your commute is to review your day with honesty and appreciation. You can use your commute as a time to reflect on what happened, what you learned, what you achieved, and what you are grateful for. For example, you might think about the challenges you faced, the solutions you found, the feedback you received, the progress you made, and the people who supported you. Reviewing your day can help you celebrate your successes, learn from your mistakes, and prepare for the next day.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What are some ways to practice mindfulness during your daily commute?

1

2

3

4

5

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1 Choose your mode

2 Set an intention

3 Observe your surroundings

4 Notice your thoughts and feelings

5 Connect with others

6 Review your day

7 Here’s what else to consider

Stress Management

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What are some ways to practice mindfulness during your daily commute?

1

2

3

4

5

6

7

1 Choose your mode

2 Set an intention

3 Observe your surroundings

4 Notice your thoughts and feelings

5 Connect with others

6 Review your day

7 Here’s what else to consider

Stress Management

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感谢您的反馈

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