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[1] Semple RJ. Mindfulness 2010;1:121–130[2] Jerath R, et al. Front Hum Neurosci. 2012;6:1-4[3] Lebares CC, et al. Ann Surg. 2021;273(3):424-432
While traditional meditation techniques while driving are not recommended for obvious reasons, this is an interesting blog about the potential of cultivating mindfulness awareness while driving.
Developing psychological distance
Once you become aware of the nature of your inner critic, you can start to create space around the thoughts and feelings that you have, through psychological distancing techniques. Mindfulness can be a helpful tool here.
Mindfulness involves noticing your internal state (thoughts, physical feelings, emotions) and the world around you, in the present moment, without judgement.[1] It is a useful skill to develop to help you remain calm in stressful situations, create space and choice around your responses, and help us sustain focused attention during critical tasks. Particularly when practised regularly, e.g. for 10 minutes per day, mindfulness been associated with increased parasympathetic tone and executive function.[2,3]
Mindfulness involves noticing your internal state (thoughts, physical feelings, emotions) and the world around you, in the present moment, without judgement.[1] It is a useful skill to develop to help you remain calm in stressful situations, create space and choice around your responses, and help us sustain focused attention during critical tasks. Particularly when practised regularly, e.g. for 10 minutes per day, mindfulness been associated with increased parasympathetic tone and executive function.[2,3]
There are various ways to develop a mindfulness practice. You can be mindful doing literally anything: eating your food, taking a shower or scrubbing before an operation, you can formally try seated meditation, or moving meditation techniques, and it can be particularly helpful to develop a regular, formal mindfulness practice. In the words of Jon Kabat-Zinn:
“Weave your parachute every day, rather than leaving it to the time you jump out of the plane.”
Resource Lucky Dip
Things you can do
Try seated mindfulness
Seated mindfulness meditation can be a good place to start. You can do it (almost) anywhere, and there are usually relatively few environmental distractions. There are many resources available to try including Headspace, Waking up, Insight Timer and Calm, below.
As previous, you can access benefit from a one-off practice, but it's even better to meditate regularly. Start with whatever you can fit into your day and stick to. If you can’t fit in 10 minutes, no worries - try 2 x 5 minutes or even 1 minute per day is great.
Often a meditation can be good to do first thing in the morning when you wake, when you switch off your car at work, on your commute (if you aren’t driving), or last thing at night (if you can keep your eyes open!!)
Often a meditation can be good to do first thing in the morning when you wake, when you switch off your car at work, on your commute (if you aren’t driving), or last thing at night (if you can keep your eyes open!!)
Related Resources
Mindfulness on the move
Some people can’t think of anything worse than sitting still and prefer moving meditation, walking, swimming, cycling or doing an activity like washing up or gardening.
Some apps, such as Headspace, have guided audio for this, and you can find a walking meditation script below, to read or pre-record and listen to when you're out and about.
I have also included some prompts for simple mindfulness techniques you can use anytime, to help you get out of your mind and into your physical experience, when you're scrubbing, or when you're out and about:
Focus on one of the following for three full breaths/10 seconds (or as long as you want!)
Some apps, such as Headspace, have guided audio for this, and you can find a walking meditation script below, to read or pre-record and listen to when you're out and about.
I have also included some prompts for simple mindfulness techniques you can use anytime, to help you get out of your mind and into your physical experience, when you're scrubbing, or when you're out and about:
Focus on one of the following for three full breaths/10 seconds (or as long as you want!)
Slowly rub your fingertips together. Really notice the rete ridges moving over each other. Fully immerse yourself in the sensory experience.
Notice your breath.... the rise and fall of your chest or tummy, or the movement of air over your top lip. Perhaps you notice the temperature change on the inside of your nose. Or the sound of the breath entering and leaving your body.
Notice your breath.... the rise and fall of your chest or tummy, or the movement of air over your top lip. Perhaps you notice the temperature change on the inside of your nose. Or the sound of the breath entering and leaving your body.
Notice your anchor points. Your bum on the seat, your feet in your shoes, the sensation of whatever you are holding in your hands.
Try the 5-4-3-2-1 technique[1]
Try the 5-4-3-2-1 technique[1]
Work through your senses and notice and name:
5 things you can see,
4 things you can feel,
3 things you can hear,
2 things you can smell and
1 thing you can taste.
[1] Developed by Dr Ellen Hendriksen, Clinical Psychologist5 things you can see,
4 things you can feel,
3 things you can hear,
2 things you can smell and
1 thing you can taste.
While traditional meditation techniques while driving are not recommended for obvious reasons, this is an interesting blog about the potential of cultivating mindfulness awareness while driving.
Related Resources
Mindful breathwork
Observing the breath is often used as an anchor in mindfulness practice, and consciously modifying our breath is a powerful way to modify our autonomic state, and can be done mindfully.
Here (and below) are some breathing exercises that you could practise mindfully:
- The physiological sigh: breathing in twice then exhaling completely.
- Box breathing: where you breathe in for e.g. 4, hold for 4, breathe out for 4, hold for 4.
- Diaphragmatic breathing: put one hand on your chest and one on your tummy and breathe into the tummy rather than the chest.
- Exhale emphasised breathing: breathe out for twice as long as you breathe in, e.g. in for 3, out for 6.
- 4-7-8 breathing: breathe in for 4, hold for 7 and out for 8.
- The physiological sigh: breathing in twice then exhaling completely.
- Box breathing: where you breathe in for e.g. 4, hold for 4, breathe out for 4, hold for 4.
- Diaphragmatic breathing: put one hand on your chest and one on your tummy and breathe into the tummy rather than the chest.
- Exhale emphasised breathing: breathe out for twice as long as you breathe in, e.g. in for 3, out for 6.
- 4-7-8 breathing: breathe in for 4, hold for 7 and out for 8.
Breathwork practitioners can help you to work through exercises in person, or you may enjoy apps like Breathwrk, below.
Always be mindful of doing breathwork exercises safely. There are certain medical conditions where it may be dangerous so always seek the advice of your healthcare provider, and never do breathing exercises near water or while driving machinery.
Always be mindful of doing breathwork exercises safely. There are certain medical conditions where it may be dangerous so always seek the advice of your healthcare provider, and never do breathing exercises near water or while driving machinery.
Related Resources
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