Mindfulness for Commuters: How to be Present While Commuting

Did you know your commute could improve your health? Alternative modes of commute include carpooling, vanpooling, riding transit, biking, walking, and teleworking. Utilizing an alternative mode of commute can help reduce stress, increase focus, and even burn calories. One often overlooked benefit is the opportunity to mentally prepare for your workday or decompress on your ride home.

Throughout our hectic day, amid the hustle and bustle, our minds become full. We have mentally notated our to-do lists, scheduled appointments, and meetings, prepared for after-school activities and general household duties – the list goes on. So how can your commute to work be one less thing to worry about and become a part of your self-care routine? Practicing mindfulness on your commute can help set a positive tone for your day.

Mindfulness is the basic human ability to be fully present and aware of where we are, what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.[1] This means taking a moment to stop and smell the roses – almost literally. It’s a practice you implement that allows you a moment to be present. How do you feel at this very moment? Are you happy? Sad? Indifferent? Do you feel any pain? Is your heart rate a little high?

Let’s incorporate mindfulness into your daily commute. The first step to mindfulness is to turn off or silence all your devices. Many times, when we carpool, vanpool, or take transit, we bury ourselves in music or podcasts through our headphones, or we put our head down as we scroll through social media. To practice being present, turn off your devices, take a deep breath, and soak in your surroundings. Don’t think about tasks that are due. Just take a moment to focus on how your body feels.

What do you see? Look out the window and notice the different colors around you, the architecture of the buildings you’re passing, the clouds in the sky, and enjoy the scenery. Feel your feet on the floor and acknowledge the space you occupy. Fix your posture, focus on your breathing, and feel your chest expand as you breathe in, and feel it collapse as you breathe out. Feel calmer with every breath you take. Once you arrive at your destination, you will be relaxed, focused, and ready to start your day!

Taking your bike to work? Ride in the moment. Don’t actively think about what lies ahead or be distracted by other thoughts. If you are new to cycling, don’t focus on how slow you ride or what you look like on a bike to others as they drive by. Let go of the negative thoughts and insecurities. Enjoy the fresh air, feel the wind in your face, and focus on the ride. The most important thing to remember is to practice mindfulness on and off your bike. Bicycling.com has more tips on how “Mindfulness Can Make You a Better Cyclist”.[2]

And finally, mindful walking. You can apply this if you walk to work, walk to a nearby restaurant on your lunch break, or even on an afternoon walk after work to help you decompress. At any time, you can practice mindful walking. Feel every step that you take, notice your stride, feel how your feet hit the ground, and notice the swing of your arms and your rhythm as you walk. Pay attention to your posture and how fast you are breathing. Make sure you are relaxed and you’re not walking too fast.

Take a moment to be present and SLOW DOWN. Notice your surroundings. What do you see? What do you smell? What do you hear? Be present in this exact moment. This moment is for you.

In Conclusion. Mindfulness can help to manage stress, become more aware of your health, and help you set intentions for your day. Setting your intentions can look something like, “Today will be productive and peaceful; I will learn from those around me as they learn from me.”

As we begin 2022 and plan new healthy habits, consider giving mindful commuting a try! For more information about Commute Solutions and your commuting options, visit yourcommutesolutions.org.

About the Author: Francis Rodriguez is the Senior Program Coordinator for the Commute Solutions program at the Houston-Galveston Area Council. She leads education and outreach, helping residents around the region learn about alternative commute options. A native Houstonian, Francis holds a bachelor’s in social science from the University of Houston-Downtown. She often uses her alone time to practice mindfulness, journal, and recharge her social battery.

[1] Mindful.org [2]How Mindfulness Can Make You a Better Cyclist