Mindfulness: The Road to a Productive Journey

By Rodolfo Giacoman, CVSA Fatigue Management Specialist

If you address the five keys to wellness – sleep hygiene, nutrition, exercise, mindfulness and positive relationships – the most effective method is to begin by practicing mindfulness. That is why, on May 17, CVSA conducted a webinar on mindfulness as part of the North American Fatigue Management Program (NAFMP) Driver Series. I encourage you and your drivers to watch the recording at nafmp.org/webinars and to practice along with the three guided meditations conducted by 200-Hour Certified Yoga Teacher and CVSA Writer-Editor Emily Moorhead. While you can get a taste of it from the cover story on mental wellness for commercial vehicle (CMV) drivers and enforcement officers, be sure not to deprive yourself of the powerful effects of Emily’s calm, centering and energizing guidance.

While powerful, mindfulness is not a substitute for mental health treatment. It is important to remember that mental health disorders are complex and require specialized treatment from professionals. It's crucial to prioritize mental health and seek professional support when needed. Resources offering confidential counseling and support are available, like Employee Assistance Programs (EAPs) and the Substance Abuse and the U.S.’ Mental Health Services Administration’s (SAMHSA) National Helpline and the National Suicide Prevention Lifeline (call or text 988 or visit 988lifeline.org). Do not hesitate to ask for help when you or your drivers need it. This service is available in English and Spanish, with interpreters available for more than 240 additional languages and dialects. 

The demands of a driver’s job, combined with personal and environmental stressors, can take a toll on their well-being. By cultivating self-awareness and non-judgmental acceptance of the present moment, mindfulness can help drivers navigate stressful situations with greater resilience. Regular mindfulness practice has been shown to reduce stress and anxiety; improve cognitive function; enhance physical health, concentration and focus; and promote overall well-being.

Driving mindfully is not just about physically being on the road; it is also about being fully present in the moment and attentive to your surroundings. It involves staying vigilant, maintaining focus and being aware of your body's signals, stress and alertness levels. It means observing the road, traffic and your reactions without judgment so that you can respond rather than react. Practicing mindfulness while driving can create a calmer, more enjoyable and safer experience on the road.

During the webinar, Moorhead first conducted a fundamental mindfulness meditation practice: the breath and body scan meditation. This practice involves intentionally focusing on your breath and gradually scanning your body to cultivate a deep awareness. Paying attention to your breath and bodily sensations can anchor you in the present moment, reduce stress and enhance your overall well-being.

Incorporating mindfulness into your daily life does not have to be a big, time-consuming task. Even just a few minutes of mindfulness practice can make a significant difference. Find a quiet, comfortable space, close your eyes and focus on your breath. Notice the sensation of each inhale and exhale without judgment or trying to change anything. If your mind wanders, gently bring your attention back to your breath. Start with just one minute at a time and gradually increase the duration and frequency of your practice. Remember, mindfulness is not about achieving a particular state of mind but about cultivating awareness and acceptance of the present moment. So, embrace the journey and be patient with yourself as you explore different techniques and find what works best for you.

Later, Moorhead demonstrated the power of an affirmations meditation. Affirmations can be an essential complement to mindfulness practices. By repeating positive statements that align with personal values and aspirations, drivers can cultivate a positive mindset and overcome self-limiting beliefs. Drivers can integrate affirmations into a daily meditation practice, providing themselves with motivation, resilience and self-compassion.

Lastly, Moorhead guided the audience through a meditation practice that can cultivate compassion – a loving kindness meditation, which is all about directing well-wishes toward yourself and others. Find a comfortable position, close your eyes and take a few deep breaths. Then, silently repeat phrases like, "May I be happy, may I be healthy, may I be safe," while focusing on feelings of love and kindness. Then, gradually extend these well-wishes to loved ones, acquaintances and even difficult people. This practice can help foster empathy, reduce road rage and create a more harmonious driving environment. Give it a try.

Mindfulness also offers valuable support in managing pain, anger and loss in everyday life experiences. By accepting and fully experiencing these emotions and sensations without judgment, you can reduce suffering and cultivate a more compassionate and resilient mindset. Mindfulness practices allow you to understand your emotional states better, respond skillfully to pain and anger, and find solace in times of loss.

Radical acceptance: Radical acceptance is a practice that involves accepting emotions, thoughts and circumstances that are unchangeable and out of your control. It is based on the idea that suffering comes not from pain but from one’s resistance to pain.

Mindfulness can extend beyond personal well-being and cultivate compassion, generosity and wisdom. As a CMV driver, you can develop a compassionate mindset by recognizing suffering in yourself and others. Additionally, cultivating generosity involves giving to others and letting go of attachments to material possessions. And let us not forget about wisdom, which encourages a deeper understanding of the impermanent nature of life and the interconnectedness of all beings.

CMV drivers must ensure their safety and the safety of others on the road. Mindfulness while driving involves:

• Paying close attention to the road
• Practicing defensive driving techniques
• Managing your emotions
• Minimizing distractions
• Maintaining a safe following distance

Bringing a present-moment awareness to your driving experience can reduce stress, enhance focus and promote safer driving practices.

Mindfulness is a powerful tool that can enhance drivers’ well-being, both on and off the road. By incorporating mindfulness practices into their lives, drivers can better manage fatigue; reduce stress; navigate emotions; cultivate compassion, generosity and wisdom; and promote safer driving practices. Remember, you have the power to make a positive impact on yourself and those around you. Try embracing mindfulness and enjoy its benefits to your journey as a commercial driver.