Commuting is often associated with stress, anxiety, and frustration due to factors such as traffic congestion, crowded public transportation, or time constraints. However, with the right strategies in place, it's possible to transform your commute into a peaceful and stress-free experience. In this blog post, we will explore practical tips and techniques to prevent stress during your daily commute, allowing you to arrive at your destination feeling calm, centred, and ready to take on the day. I am quite certain you have come across the word mindfulness, as it has become quite popular in recent years. But what does it mean to be mindful and how do we cultivate it? First of all, let’s look at some definitions of the word mindfulness. There are quite a few around.
“Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.”
“Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and the surrounding environment through a gentle, nurturing lens.”
While both definitions are correct, let’s remember that mindfulness is a quality that every human being already possesses; it’s not something we have to conjure up. We can be present, and it doesn’t require us to change who we are. We just need to be reminded how to access it. All of us can cultivate these innate qualities with simple practices that are scientifically demonstrated to benefit ourselves and everyone around us. Rather than getting lost in the past or caught up in worries about the future, mindfulness encourages individuals to fully experience and accept what is happening in the present moment. It involves paying attention to one's thoughts and feelings and observing them without attachment or judgment. Mindfulness has its roots in ancient Eastern philosophies and contemplative practices. The origins of mindfulness can be traced back to various religious and spiritual traditions, particularly within Buddhism. Over time, the practice of mindfulness spread beyond Buddhism and found its way into various secular contexts, including psychology, medicine, and personal development. Today, mindfulness is widely practised and studied as a means to reduce stress, enhance wellbeing, improve focus and attention, and cultivate a greater sense of self-awareness and inner peace.
Here are 8 practical steps for stress-free commuting.
1. Plan ahead
One of the main stressors during commuting is feeling rushed or running late. Start by planning your commute. Check traffic conditions, public transportation schedules, or alternative routes to ensure a smooth journey. Allow extra time to account for unforeseen delays, so you can approach your commute with a relaxed mindset. Walking to your local train station instead of taking a bus is a great idea. This can be part of your morning movement regime; you will also get your morning light through your eyes and optimise your circadian rhythm.
2. Set an intention
Before you embark on your commute, set a mindful intention for the journey. Research shows that setting intentions can positively influence behaviour. Determine what you hope to achieve during your commute; whether it's reducing stress, fostering creativity, or cultivating a sense of gratitude. By consciously setting an intention, you create a roadmap for your mindful commuting experience.
3. Begin your day outdoors, with movement and natural morning light Starting your day according to nature’s principles will make a huge difference to your morning commute and the rest of your day. Viewing natural light in the morning helps regulate our circadian rhythm, boosts mood and energy levels, promotes vitamin D synthesis, enhances productivity, and sets our body's internal clock. Morning outdoor movement offers a wide range of benefits too, including increased energy levels, improved physical fitness, weight management, enhanced mental wellbeing, better sleep, and increased productivity. So, set your alarm clock 20 minutes earlier than usual and start the day differently. This will set an incredibly positive tone for the day!
Deep breathing is a powerful technique for stress reduction. During your commute, practice breathing exercises to help calm your nervous system. Take slow, deep breaths in through your nose, hold for a few seconds, and exhale slowly. Deep breathing triggers our relaxation response, helping you feel more centred and in control. Ideally, practice some deep breathing at home just before you set out on your journey to avoid curious looks from fellow passengers.
5. Engage Your Senses
Mindful commuting involves actively engaging your senses to fully experience the present moment. Notice the sights, sounds, and smells around you. Take in the beauty of your surroundings, whether it's the vibrant colours of nature or the architecture of a bustling city. Engaging your senses helps anchor you in the present and cultivates a deeper appreciation for your environment. If you are travelling by tube, and you are not enjoying your surroundings, read a great book, make notes for the day ahead, or simply hold on tight and smile.
6. Transform Technology Time
Modern commutes often involve significant time spent using smartphones or other devices. Instead of mindlessly scrolling through social media or engaging in unrelated tasks, transform your technology time into a mindful practice. Use apps or platforms that offer guided meditations, mindfulness exercises, or educational content. Listen to your favourite music or simply read a book instead.
7. Cultivate Gratitude
Practising gratitude has been linked to improved mental wellbeing and overall happiness. During your commute, take a few moments to reflect on the things you're grateful for. Mentally list the positive aspects of your life or think of specific individuals you appreciate. By cultivating gratitude, you shift your focus towards positivity and cultivate a sense of contentment and joy.
8. Utilise Relaxation Techniques
Experiment with different relaxation techniques that work for you. Progressive muscle relaxation, where you systematically tense and relax each muscle group, can help release tension and reduce stress. You can do this right before you set out. Another technique to try is visualisation, where you imagine yourself in a peaceful and serene place. Find what resonates with you, and incorporate these techniques into your commute to promote relaxation.
Mindfulness can also be practised formally through meditation, where individuals dedicate specific time to sit or engage in mindful movement, or informally throughout the day by bringing awareness to daily activities such as eating, walking, and commuting.
By regularly incorporating mindfulness into our lives, we can develop a greater sense of self-awareness, reduce stress and reactivity, improve focus and concentration, and cultivate a deeper connection with ourselves, our goals, and the world around us.
It creates a space for introspection and reflection, where you can explore your thoughts, set intentions for the day ahead, or engage in activities that promote personal growth, such as listening to educational podcasts or reading inspiring books. Give it a go today; you will be amazed!
Looking for more resources to help you achieve a calmer and more mindful life? Check out our website for further information or request our brochure today.
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