Can you meditate while driving? 10 tips for a mindful commute
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Have you ever wondered if you can meditate while driving? Explore the benefits of mindful driving and 10 tips to help you have a more mindful and safe commute.
For those of us who get stressed out while driving, especially in heavy traffic or during long commutes, a tool to help stay calm and collected in the car would be a welcome relief.
Although it’s not safe to practice traditional meditation while driving, you can still bring mindfulness into your commute by staying fully aware and focused on the road. And practicing mindful driving may help you stay calm, alert, and even make the time go by faster.
Can you meditate while driving?
While many traditional meditation practices often involve closing your eyes and focusing inward, this isn’t the only way to meditate. Just like you can meditate while walking, you can bring mindful awareness into the car as well. Practicing mindfulness is about being present in the moment without judgment, so when you’re driving, this means paying attention to your surroundings, your thoughts, and your emotions — but without getting lost in them. This can help make driving more relaxed and enjoyable. Plus, it may make you a better driver.
Instead of letting your mind wander or getting frustrated with traffic, mindful driving can help you focus. This heightened awareness may help reduce stress and make your journey safer, because staying present and not distracted can mean you respond better to changing road conditions.
10 tips to be more mindful when driving
Stay calm, focused, and present on the road with a few simple tips to help you practice mindful driving.
1. Start with a deep breath
Before you start the car, take three slow, deep breaths. Inhale deeply through your nose, hold for a second, and then exhale slowly through your mouth. Centering your mind and setting a calm tone for your commute in this way can help reduce tension and prepare you for a mindful journey.
💙 Use your breath to support mindful habits with the Breathe to Calm Down meditation.
2. Set an intention for your drive
Set a positive intention for your journey. Perhaps something like, "I will stay calm and patient," or "I will enjoy this drive." Setting an intention can help you focus and remember to drive mindfully.
💙 Find inspiration from Matthew McConaughey on Living With Intention to find your core values and stay true to yourself (even in the car).
3. Stay present
Pay attention to your surroundings and engage your senses — notice the feel of the steering wheel, the sounds of the road, and how the light changes on your journey. Stay tuned to how your body feels as you drive. This can help you stay grounded in the present moment so you can remain engaged and attentive, reducing the risk of distractions.
💙 Allow yourself to do nothing and give yourself the Permission to Be in the present moment.
4. Observe without judgment
Notice your thoughts and emotions as you drive, but avoid reacting to them. If you feel frustration or impatience, acknowledge these feelings without letting them affect your driving, then gently bring your focus back to the present. For instance, if another driver cuts you off, recognize your annoyance but don't let it escalate — simply take a deep breath and continue driving mindfully.
💙 Practice taking a moment to Pause to Breathe and settle into your body before immediately reacting out of impulse.
5. Repeat a mantra or affirmation
Use positive affirmations or simple mantras to help maintain a calm, focused state of mind. Repeat phrases like, "I am calm and alert," or "I drive with ease."
6. Practice gratitude
Think about how thankful you are for the ability to drive, the convenience of having a car, the freedom or opportunities it provides, and the beauty of the scenery around you. This can make your commute more positive and enjoyable, shifting your mindset from stress to appreciation.
💙 Sharpen your gratitude practice and allow appreciation to flourish during Tamara Levitt’s 7 Days of Gratitude series.
8. Check in with your body
Pay attention to your body to notice any tension or discomfort. Adjust your posture, relax your grip on the steering wheel, and stretch your neck and shoulders if needed. This can help maintain your overall sense of calm.
💙 To learn how to check in with your body, try a Body Scan before you start driving and notice how you’re feeling.
9. Listen to calming music or silence
Choose soothing music, or enjoy silence while you drive. Calming music can enhance your mindfulness practice, while silence can help you fully tune into your driving experience.
💙 Relax your mind while staying alert and present with the Night Drive playlist.
10. Avoid multitasking
Focus solely on driving and avoid any form of multitasking. Put your phone away, and don't eat or drink while driving to help you stay safe and mindful.
💙 Stay focused and aware by practicing Single Tasking with Jay Shetty.
How to ensure safety while practicing mindfulness on the road
As always, your safety and the safety of others should be your top priority while driving.
Avoid deep meditative states
Never try to close your eyes or enter a deep meditative state while driving. In mindful driving, aim to keep your focus on the road and your surroundings — don’t disengage from them.
Stay responsive to traffic conditions
Remain aware of traffic signals, other vehicles, pedestrians, and cyclists. If you’re driving in a school zone, keep your eyes peeled for kids and staff directing traffic. Mindfulness can help you notice changes in traffic patterns more quickly, but you must actively respond to them. Always be prepared to brake, change lanes, or react to the unexpected. Heightened awareness can help speed up your reaction time.
Pull over if necessary
Recognize when you need a break to recenter yourself. If you find yourself feeling too relaxed or distracted, pull over somewhere safe. Take time to regain your focus before continuing your drive, perhaps with a few deep breaths or some stretching, and make sure you’re fully alert before resuming your journey.
Use mindfulness to increase alertness
Be aware of potential hazards and react appropriately. For example, mindful driving can help you notice a pedestrian stepping into the crosswalk, or a car braking suddenly ahead.
Avoid using mindfulness techniques that require too much concentration
Choose mindfulness techniques that keep you focused on driving. Deep breathing, sensory awareness, or repeating a simple mantra can be useful without being distracting. Never try practices that require closing your eyes, deep introspection, or that pull your attention away from the road.
Keep your eyes on the road
While it’s important to notice your surroundings, your primary focus should always be on the road ahead. Avoid looking at your phone, fiddling with the radio, or turning around to talk to passengers. Keep your hands on the wheel, your eyes forward, and maintain control of your vehicle at all times.
Practice mindful listening
Listen attentively to sounds around you, including the traffic noise and your car’s engine. This can help keep you tuned into your driving environment and helps you notice any unusual sounds that might tell you there’s a problem.
Be aware of your emotions
If you find yourself getting angry, frustrated, or impatient when driving, acknowledge these feelings and their triggers without letting them control your reactions. Use your breath to stay calm and return your focus to the road.
Maintain a safe following distance
Keep a safe distance between your car and the vehicle in front of you. This can give you time to react to sudden stops or changes in traffic flow, which can help you stay safe and reduce stress.
Regularly check your mirrors
Stay aware of what’s happening around your vehicle. Anticipating what other drivers might do can help prepare you to respond safely.
Meditate while driving FAQs
Is it safe to meditate while driving, and what precautions should I take?
Traditional meditation, which often involves closing your eyes and focusing inward, isn’t safe to practice while driving. However, you can bring mindfulness into driving by staying present and fully aware of the road and your surroundings.
Focus on the road: Avoid distractions like your phone or eating while driving.
Stay alert: Use mindfulness techniques that keep you attentive, such as deep breathing, sensory awareness, and simple mantras.
Avoid deep meditative states: Never attempt to enter a deep state of relaxation or meditation while driving. Your primary focus should be on driving safely.
Pull over if needed: If you find yourself becoming too relaxed or distracted, pull over safely and regain your focus.
How can I stay focused on the road while practicing mindfulness?
Simple techniques can help you stay focused on the road while practicing mindful driving.
Focus on your surroundings: Pay close attention to the road, traffic signals, other vehicles, and pedestrians. Notice details around you like the colors of cars, road signs, and traffic movement.
Use your breath: Take deep, slow breaths to help you stay calm and centered. Inhale deeply through your nose, hold for a second, then exhale slowly through your mouth.
Engage your senses: Feel the steering wheel in your hands and the sounds of the road to help keep you grounded and present.
Repeat positive affirmations: Use simple phrases like "I am calm and alert" or "I drive with ease" to help maintain focus.
Are there specific mindfulness techniques that are better suited for driving?
Certain mindfulness techniques are particularly well-suited for driving because they keep you engaged and alert without distracting you.
Sensory awareness: Pay attention to the physical sensations of driving, such as the feel of the steering wheel, the sound of the tires on the road, and the scent of the air inside the car.
Positive affirmations: Repeat simple mantras or affirmations that promote calmness and focus, like "I am calm and attentive" or "I drive safely."
Deep breathing: Take slow, deep breaths, and focus on the rhythm of your breathing to help you stay relaxed and centered.
Gratitude practice: Notice what you’re thankful for, such as your freedom to drive, the convenience of your car, or the beauty of your surroundings. This can help you have a more positive mindset.
What should I do if I find myself getting too relaxed or distracted while driving mindfully?
If you find yourself becoming too relaxed or distracted while driving mindfully, take immediate action to ensure your safety.
Pull over safely: Find a safe place to pull over, such as a parking lot or the side of the road.
Recenter yourself: Once stopped, take a few deep breaths to calm yourself. Stretch your body if you need to relieve any tension or drowsiness.
Refocus on the road: Remind yourself of your aim to drive safely. Use sensory awareness to bring your attention back to the present.
Can mindful driving help improve my overall driving skills and road safety?
Mindful driving can help improve your driving skills, enjoyment, and road safety.
Enhanced concentration: Staying focused on the road and your surroundings can help reduce the risk of accidents caused by distractions.
Better emotional regulation: Managing emotions like frustration or anger can lead to calmer driving.
Increased awareness: Heightened awareness of potential hazards like traffic conditions and the actions of other drivers can allow you to respond more quickly and appropriately.
Reduced stress: A more enjoyable, less stressful commute can positively impact your driving experience.
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