Mindfulness on the Go: Techniques for Busy Chicago Commuters

Because inner peace shouldn't wait for a yoga mat.

Let’s face it: commuting in Chicago can be an Olympic sport. Whether you're gripping the overhead bar on the CTA Red Line, dodging pigeons on your walk to Union Station, or white-knuckling the steering wheel on I-90, the stress is real.

But here’s the good news: you can practice mindfulness without a mountain view or silent retreat. In fact, the Metra is a surprisingly good place to start. At Full Circle Counseling and Wellness Center, we help people make mindfulness practical, portable, and sometimes even funny. Because if you can find your breath on the Blue Line at rush hour, you can probably handle anything life throws at you.

Why Mindfulness on the Move Matters

Mindfulness is more than a buzzword. It’s a scientifically backed way to reduce anxiety, regulate your nervous system, and stay grounded—even when the guy next to you is watching TikToks on full volume.

Practicing mindfulness during your commute:

• Helps you arrive at work calmer (or at least less irritable)

• Builds emotional resilience for the rest of the day

• Turns “dead time” into healing time

• Encourages nervous system regulation in small, doable moments

• Gives your brain a much-needed break from doom-scrolling

CTA, Metra, and Mindful Moments: It Can Be Done

Here's how to practice mindfulness on your daily commute—without anyone suspecting you're secretly a Zen master in a trench coat.

1. The Breath Break

Where to do it: While waiting at the platform or sitting in a train car.

How to do it: Take 3 deep, slow breaths. Inhale through your nose for 4 counts, hold for 2, exhale through your mouth for 6.

Why it works: Slow exhaling activates the parasympathetic nervous system (a.k.a. the “rest and digest” state). Bonus points if you smile while doing it—you’ll confuse your stress response and fellow passengers.

2. Mindful Listening (a.k.a. Not Podcast #17)

Where to do it: In your headphones or ear-free.

How to do it: Instead of tuning out with more input, try listening to the sounds around you. Can you notice layers—train rumbles, footsteps, overhead announcements? Just observe without judgment.

Why it works: Tuning into your senses brings you into the present moment. Yes, even if that moment includes an unexpected saxophone solo at Jackson.

3. The Red Light Reset

Where to do it: If you’re driving. (Please don’t close your eyes.)

How to do it: Every time you hit a red light, unclench your jaw, drop your shoulders, and take a deep breath. That’s it.

Why it works: You’re transforming a stress trigger into a cue for calm. It’s basically psychological aikido.

4. Look Up from Your Phone (Seriously)

Where to do it: Anywhere. Especially sidewalks.

How to do it: Take 30 seconds to look at the sky, notice architectural details, or make eye contact with another human (gasp!).

Why it works: Screen breaks reduce anxiety. Observing your environment grounds you in the here and now, instead of your inbox or Twitter thread spiral.

5. Mantra-in-Your-Mind Game

Where to do it: Any crowded space where you can’t move or speak freely.

How to do it: Pick a calming phrase and repeat it silently. Try “I am safe,” “This moment will pass,” or “I do not need to judge this guy eating tuna at 7 a.m.

”Why it works: Mantras give your brain a gentle anchor. They’re like noise-canceling headphones for your inner critic.

6. Commute Like a Turtle (Slow Days Only)

Where to do it: On foot, when you’re not running late.

How to do it: Try walking just 10% slower than usual. Feel your feet hit the pavement. Notice the breeze, the smells (yes, even those), and the movement of your body.

Why it works: Slowing down your body slows down your mind. It reminds your nervous system you’re not in danger—even if the bus is three minutes late.

Mindfulness for Real Life (and Real People)

Mindfulness doesn’t have to be perfectly still, Instagram-worthy, or incense-infused. It just has to be intentional. If you’re doing it while gripping a coffee and dodging elbow bumps on the Green Line, even better.

At Full Circle Counseling, we help clients build realistic wellness habits—whether that’s a full meditation practice or remembering to breathe between stops on the Red Line. We’re here for the busy professionals, the tired parents, the therapists-on-their-own-healing-journey, and anyone who just wants to feel a little less anxious getting to and from work.