When was the last time you actually looked forward to your commute? If you're facing a back-to-work mandate, chances are 'never' just crossed your mind. But what if your daily journey to the office could become more than dead time – what if it could become your secret weapon for better leadership? Today, we're turning the dreaded commute into an opportunity for mindful leadership, and I'll guide you through a meditation practice you can do with your eyes wide open, whether you're on a train, bus, or stuck in traffic.

In this episode, we explore how leaders can transform their mandatory commute into a powerful mindfulness practice. Learn a practical, eyes-open meditation technique specifically designed for busy professionals navigating the return to office. You'll discover how to:

Use your commute time as a leadership preparation tool
Practice mindfulness safely while in transit
Set powerful intentions for your workday
Manage stress before walking into the office
Transform a daily obligation into a meaningful practice

Perfect for leaders and professionals dealing with back-to-work mandates, this meditation offers a fresh perspective on the daily commute. Whether you're a seasoned meditator or completely new to the practice, you'll find practical techniques to make your journey work for you, not against you.

If this meditation resonated with you and you'd like to bring something similar to your team or company, I'd love to hear from you. I'm excited to be offering meditation and mindfulness solutions for stress and burnout, both remotely and in-person. Email me [melissa.llarena [at] gmail.com] to share what your company needs – whether it's regular guided sessions, workshops, or custom solutions for your unique challenges. Let's work together to create more mindful, resilient workplaces.

About your host Melissa Llarena of the Mom Founder Imagination Hub podcast

I'm a meditation practitioner and #1 Amazon bestselling author who has spent years peering into the minds of marketers and executives, both as one of them and as their trusted guide. My articles in ForbesWomen have reached over 4 million readers, but what really lights me up is the deep work I do with people who, like me, have spent years shape-shifting to succeed.

My own journey through the corporate world – 10 years at powerhouses like Ogilvy (working on IBM) and P&G (yes, even Charmin!) – taught me firsthand about wearing different hats across 14+ business functions. For the past 13 years, I've had the privilege of coaching over 200 marketing and advertising executives worldwide, having raw, honest conversations about what it really costs us to morph ourselves every single day.

When I'm hosting the Mom Founder Imagination Hub podcast, I get to dive deep with remarkable leaders like Beth Comstock and GaryVee, exploring how to tap into our most overlooked superpower: imagination. My psychology degree from NYU, Dartmouth MBA, and Transformational Coaching certification gave me the foundation, but it was the pandemic that showed me – and my clients – that we needed something more.

In 2021, when ambition felt impossible and imagination seemed out of reach, I realized we were all exhausted from trying to power through. That's when I took a leap – pausing my coaching practice to write a book filled with soul-searching questions, while earning my meditation certification from the Jack Kornfield organization.

Now, I blend all these pieces – my corporate insider experience, thousands of honest conversations, and meditation wisdom – into workshops, sessions, and immersions that truly connect. Using imaginative meditation, mindfulness practices that even the most restless executives love, and revealing journaling exercises, I help people find their way back to themselves. Because here's what I know: when we stop losing ourselves every time life or business throws us a curveball, we can finally use our energy for what really matters – creating the impact we're meant to make.

TRANSCRIPT:

Welcome to the era of returning to work on-site.

In this moment, I invite you to be gentle with yourself as you navigate this significant change. Your feelings about this transition - whether excitement, reluctance, or a mix of both - are all valid.

I want to give you an opportunity to breathe while entering your next tunnel... or at a bare minimum, not to take it out on your team once you get out.

Brace for this change in how you move, work, and problem-solve the logistics of no longer being at home. Pre-plan how you intend to use this time in between spaces. Give yourself a chance to reimagine the purpose of your daily commute.

Feel the weight of your body where you sit or stand. Notice the points of contact with your seat or the floor. This awareness can be your anchor throughout your journey.

While living in Sydney, I would ride a double-decker over the Harbour Bridge, and it was then that I decided to use my travel time to be my me time... the me time that I didn't always have. I gave myself a 30-day meditation challenge that sparked this need to get in my meditating whenever I could, and that's when necessity became the mother of my mindful invention.

This was when I started meditating with my eyes open. If you've never thought about sitting still, focusing on your breath, and keeping your eyes with a slight open gaze, then consider this.

Whilst thinking about you, should you be closing your eyes on a mode of transit in a big city? Heck, no! Is it wise to close your eyes while driving? Clearly not.

However, closing your eyes is not the only way to bring a more mindful approach to your daily commute. There are other ways to use this time for yourself, for your pursuits, for your mental health.

I want to invite you to meditate with me as you head to or from work. I want to invite you to change your perspective, especially these early days of embarking on a daily commute.

Begin with an intention for the workday.... the reality is that as a species we tend to react. React to workplace BS. React to changes in our patterns. React to neighboring commuters. React based on our environment.

It is here and now that I invite you to bring intentionality to today.

Think about your intention for today....

Do you intend to be a better listener than you were yesterday... asking follow-up questions to gain a deeper understanding of situations?

Do you intend to give people the benefit of the doubt.... be more cognizant that everyone has their own struggles?

Do you intend to bring more certainty into a room or team setting... so that employees feel more secure in their jobs despite what the news might be featuring?

Do you intend to bring compassion to yourself and others as everyone adjusts to this change?

Do you intend to notice moments of connection with others, even in passing?

Take the deepest breath you can.... In/out [Pause 2 seconds] In/out [Pause 2 seconds] In/out [Pause 2 seconds]

Often we take the pace of the environments in which we find ourselves.... if you are in an urban center.... you'll quicken your walking speed or talking speed.... if you are in a more laid-back setting you may catch yourself adjusting....

As you breathe in and out... simply notice that you can adjust your pace to suit your needs.... your bus or train may be going at 30 mph, 80 mph, or at a standstill... it's of no consequence to you nor to your breath... just take it in and let it out.

Now there is no right nor wrong way of meditating... it's a practice.... it's not about forgetting.... it's about returning.... so you are going and you get to return and in that shift you are performing your own little act of rebellion.

Your mind wants to go here, there, everywhere, and you gently return to your breath... your breath is your home.

Keep breathing in and out...

Notice what thoughts capture your attention and just return to the breath...

It's not so impressive to meditate in a silent room on a meditation pillow by yourself.... it's more impressive to meditate in a loud space on a hard bench or whilst standing in a space that requires more of you to choose your breath.

Take a moment to visualize your day ahead. Perhaps there's a challenging conversation or an important meeting waiting for you. With each breath, imagine yourself moving through these moments with clarity and presence.

When you arrive at work, try taking three conscious breaths before entering each meeting – a micro-practice to center yourself in the present moment.

Commuting is the ultimate practice... in my opinion....

It's not easy to find a comfortable way of being at times It's not easy to demand quiet It's not easy to breathe sometimes It can be said that the same is true in like to respond in a world that is persistently seeking a reaction

As you stay put, remind yourself that you get to be intentional with how you use this time. Remind yourself of the pace of your breath. Use this time to...

265: The Back to Work Mandate: A Leader's Meditation for Peace Amid Change