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Mindful ActivityCommuting


Rather than arriving to the office or home feeling stressed, you can show up with a sense of calm and clarity. Whether on the train, bus, plane, or riding in a cab, sit back and enjoy this guided exercise as a great way to prepare for the day ahead, or unwind on the way home.

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Hi, and welcome to Headspace for commuting. So you can do this exercise either sitting down or standing up. Hopefully you're fortunate enough to go to a seat today, but wherever you are just beginning the exercise with a very gentle, deep breath, breathing in through the nose and out through the mouth. And you can then just allow the breath to return to its natural rhythm. If your sitting down you might like to close your eyes, while standing up. I recommend you just maintain a very soft focus. And as you sit there or stand there, just starting off by noticing the sensation of weight, of contact. It might be the body on the seat. It might be the feet pressing on the floor. It might be the sensation as something you're holding onto. Just becoming aware of that feeling of the body. And as you do that, just starting to notice the space around you, becoming more aware of the sounds. You can do this without looking around. It's much easier. Just a sense of what's going on around you. Not only the sounds, also the sensations as the whatever vehicle you're traveling in moves around. It might be people talking, the announcements, whatever it is. Still allowing all those things to come and go. There's almost as though you're settling back into a soundscape. There's nothing to do. Allowing all these different sounds to come and go. Allowing thoughts to come and go. Noticing how the body's feeling. Noticing how the body is breathing, gently resting the attention on the breath. And whenever you get distracted by something that's going on around you, rather than getting lost in that, rather than thinking about that, just letting it go and gently bringing the attention back to the breath, all the while, aware of the environment around you....


TypeMindful Activity
Duration3-10 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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