Speaker 1: Welcome to Mindful Driving. Please keep your eyes on the road the entire time. If you start to feel sleepy, stop the recording and roll down the windows. Thank you for practicing. Take a few big soft belly breaths and notice the sensations in your body. Notice what your mood is. How are you feeling? What are you thinking about? Notice what kind of thoughts you're having. Are there cars in front of you? What about behind you? What is your speed? And without taking your eyes off the road, take a moment to shift your body so that your hips feel level in the seat, your spine feels long, and your shoulders feel relaxed. Can you feel the vibration of the engine under you? Noticing the cars in front of you. How many are there? And the cars behind you? Now noticing the sensation of your feet. One foot on a pedal, one foot on the floor. Perhaps feeling the hum of the engine through the feet. Checking your rearview mirror, seeing who's in front of you, and checking your speed. What is the rhythm and pace of your breath? And if the mind starts thinking, noticing, just noticing what kind of thoughts is the mind thinking. And then letting those thoughts go and coming back to being present with the road in front of you, present with the sensation of your feet. And sometimes there's an urge to check the phone. And just notice when that urge arises. Come back to the sensation of your feet and your view of the road, your speed, your breath. Continuing to hold your breath in your awareness as well as the road in front of you, notice what your hands are doing. Where are they on the wheel? And if they feel like they're overgripping, maybe you could soften them a little bit. What is the relationship to your hands and your shoulders? Continuing to maintain awareness on the road in front of you, behind you, and your speed, feel how the body breathes. And if you find that your mind begins to get active, carrying you away to the future or the past, soften around those thoughts. Let them go and come back to the sensation of driving, watching the road, watching your speed. Thank you. Seeing who's in front of you, checking your rear view mirror, and checking your speed. Noticing what's it like in your body to drive. And in particular, noticing what feels good right now in your body. Maybe it's the breath or a sense of ease in your hands. Letting go of thinking about the past or the future, and simply just inhabit your body. Be with yourself as you drive down the road and breathe. Are there cars in front of you? What about behind you? What is your speed? Now evoking a quality of ease in your body, you could think of a time that you felt full of ease in your body and mind. What did that physically feel like to feel full of ease and completely awake, alert, but relaxed? And now breathing that ease in, imagine it was a color or a quality, a sensation, breathing in ease. Exhale, letting go, letting go of anything that you don't need right now. And now notice who is on the road with you. Cars, motorcycles. And you're going to inhale ease for yourself. And as you exhale, exhaling ease for the beings in the automobiles around you. As if every time you exhale, you could send them a little bit of ease as well. No strings attached. Inhaling ease for yourself. Exhaling ease for those around you. And if you like, you could expand the sending of ease out to all beings everywhere. As you exhale, send it out to everyone. And as you inhale, draw it in for yourself. Ease. And maybe there's a little something extra that you need today that you'd like to draw in for yourself like compassion or strength. Drawing that in for yourself as well and send it out to everyone too. And finally, concluding our practice with a little gratitude for this special time that we have in the car to become more alert, more present, more kind, and more relaxed. Thank you so much for practicing. Have a great day.