For many people, commuting is the most stressful part of the day. You can’t control delays or crowds, but you can choose how you spend the time. These practices work with your eyes open and nobody needs to know you are doing them.
On the bus or train
- Settle in. When you sit or find a place to stand, feel your feet on the floor and take three slow breaths.
- Look out of the window. Let your eyes rest on the passing view instead of your screen for a few minutes.
- Count breaths between stops. Count each out-breath between one stop and the next.
- Listen. Notice the hum of the engine, announcements and voices, without judging them.
Walking or cycling
- Feel the rhythm of your steps or pedalling.
- Notice the weather on your skin and the light around you.
- Always keep your attention on traffic and your surroundings first.
When there are delays
- Notice the frustration and name it: “I’m annoyed.”
- Breathe out slowly, letting your shoulders drop.
- Ask: “Is there anything I can do right now?” If there is, do it. If not, use the time as a short break.
Arriving
Before you walk into work or home, pause for one breath and set an intention for the next part of your day.
If you are driving, keep your full attention on the road. Save these practices for when you have parked.
Common questions
Can I use headphones?
Yes. Calm sounds or a guided practice can help. Keep the volume low enough to hear announcements, and stay aware of your surroundings.
What if the journey is crowded and stressful?
Focus on your feet on the floor and slow out-breaths. Small practices work well in small spaces.
What about driving?
Keep your full attention on the road. Try a breathing practice before you set off, or after you park.
Key points
- Use travel time for a few calm minutes.
- Breathe, look, listen and feel your feet.
- Pause and set an intention when you arrive.
Try it now: one calm minute, anywhere
