Let’s look at more instances where mindfulness can be applied. When you are caught in a traffic jam, instead of getting uptight and tense, apply mindfulness. Be aware of your mind and body. Observe the sensations in the body. Notice your breath – both in and out. Be aware of your sitting posture, feel the contact between buttocks and seat, and between back and backrest. Sensations of warmth and pressure in those areas of contact can be felt and noted. Feel your hands on your steering wheel. Observe your mind, too, and notice its tense, edgy, impatient, agitated, disturbed, or whatever state. You’ll be surprised that such simple awareness can produce a calming effect. You’ll feel a little bit more relax, a little less tense. Then, if you maintain your mindfulness, observing say your inbreath and outbreath, you’ll loosen up further and will relax even more.

Then you can also radiate loving-kindness which you must remember is something you can practise anytime anywhere. So here in the traffic jam, you can radiate thoughts of goodwill to all around you. You can think any wholesome thoughts you like such as, “May all beings be happy. May they be peaceful. May they be healthy. May they be wise, enlightened, free from suffering, live in peace and harmony, free from such traffic jams, not get angry, and so on.” You can keep repeating and radiating such thoughts to all those people who are caught in the traffic jam, to all those people around you out there, and to the passengers that may be in your car. And to anybody else you may think of, such as your loved ones or friends. Or just to all beings at large throughout the whole universe. And, of course, you can also direct those thoughts to yourself, wishing the same for yourself.

Such wholesome thoughts are healthy for both your mind and body. One should never underestimate the power of the mind. Studies have shown that such thoughts can have a soothing and calming influence not only on us but even on people out there, for our mental vibrations do have an effect on others whether we realize it or not. Remember also that distance is no barrier to the mind. Those persons out there, even though they may be far far away across the ocean, might be receiving your good vibes, might be feeling or picking them up. Besides, you are also putting yourself in a good frame of mind when you radiate loving thoughts.