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Take deep breaths -

Start your commute by taking slow, deep breaths to calm your mind and body. Try breathing in for four seconds, holding the breath for seven seconds, and exhaling for eight seconds.

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Listen to relaxing music -

Listen to calming music or nature sounds to create a peaceful atmosphere when traveling to and from work.

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Observe your surroundings -

Focus on the details of your environment where possible. Notice any colors, shapes, and textures as you travel.

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Use a mindfulness app -

Download a mindfulness app and listen to guided meditations or mindful exercises on your phone or through your car speakers.

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Do a body scan -

Mentally scan your body, noting areas of tensions and consciously relaxing them. You may feel tension in your shoulders, neck, jaw, and head.

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Avoid multitasking -

Focus on one thing at a time, whether it's listening to a podcast, reading a book, or observing your surroundings.

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Observe patterns -

Notice patterns in your journey to and from work, like the flow of traffic or the behavior of other commuters around you.

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Gentle stretches -

If possible, do some light stretches to release tension in your muscles before, during, and after your journey to and from work.

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Notice your breath -

Pay attention to the rhythm of your inhales and exhales as you sit, stand, cycle, walk, or drive.

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Use aromatherapy -

If you're driving, use essential oils or air fresheners to create a pleasant environment. If you're taking public transport, you can apply an essential oil like lavender to your inner wrists or behind your ears.

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Read mindfully -

If you like to read during your commute, focus your mind on the words and their meanings. You may even want to read a book about mindfulness.

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Practice mindful eating -

If you snack or eat during your commute, chew slowly, savor each mouthful, and consider what you're tasting.

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Notice changes in light -

Pay attention to the way light changes throughout the seasons or during sunrise or sunset while commuting to work.

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Engage in visualization -

Visualize a calming place to relax your mind, especially if you're stuck on a crowded train or bus, or if your journey is delayed.

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Appreciate the journey -

See the commute as a time to relax, decompress, and transition. Enjoy the journey rather than rushing to reach your destination.

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Find moments of stillness -

Even in the middle of a crowded train platform, find moments of stillness to center yourself and remain in the present moment.

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Be present with others -

If you commute with a colleague, engage in mindful conversation, and listen attentively without interrupting.

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Create a commuting ritual -

Create a ritual that marks the start and end of your commute, such as stretching, deep breathing, or even saying affirmations out loud or singing in your car.

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Practice mindful walking -

If you walk to and from work, focus on each step, feel the ground beneath your feet, and notice the rhythm of your movement.

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Avoid judgments -

Notice when you make judgments about others or the commute itself, and let go of them, even if something doesn't go your way, like missing the train or being stuck in traffic.

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Reflect on your day -

Use your commute home to reflect on any positive moments you may have had at work and set intentions for the rest of the day.

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Observe your thoughts -

Notice your thoughts without judgment and let them pass. If your commute involves public transport, you may want to journal any feelings that arise.

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Focus on your posture -

Sit, stand, or drive with good posture by aligning your spine and relaxing your shoulders. Correct posture will help you avoid muscle tension, pain, and fatigue.

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Connect with nature -

If you're walking or cycling, take a moment to appreciate the nature around you. Listen to the birdsong, notice the color of tree leaves, and feel the breeze.

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Choose a mindful mantra -

Repeat a calming phrase or word out loud or in your head to center yourself while commuting.

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Practice gratitude -

Consider three to five things you're grateful for while commuting. You may wish to write them down to reflect on at a later date.

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Focus on your senses -

Notice the smells, sounds, and sensations around you as you make your way to and from work.

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Think positive thoughts -

Think positive and compassionate thoughts about yourself and others as you travel to and from work to boost your mood and reduce stress.

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Find a quiet spot to meditate -

If you're taking the bus or train, try to find a seat away from loud conversations, children, or music, and use this as a chance to meditate.

Sources: (Bankrate) (Healthline) (Happiful Magazine)

See also: 10 reasons to practice mindfulness meditation

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