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Check-in with your environment and people around you to make sure that it's safe to practice now.

Turn off your iPod or mp3 player. You might want to continue wearing the earphones however, in order to reduce the likelihood that someone will disturb you, however.

Gather your belongings close to you in order to ensure that they will be secure during the meditation.

Stand with your feet about shoulder width apart. Try to position your feet to be at a 45° angle to the centerline of the train, if possible. This will help you maintain balance as the train moves and stops. If necessary, hold onto a bar or railing.

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Mentally, rest your attention on the physical feelings in your body in the moving train. Pay particular attention to the sensations in your feet and legs. You might notice the way in which your muscles tense and release in order to help you maintain balance as the subway train accelerates and slows down. Become aware of the shift in your body as the train lurches forward or starts to brake. Maintain your awareness on your physical sensations for the duration of your trip.

Whenever the train stops at a station, take a moment to check calmly and see if this is your stop. The stops, while disrupting your mindful awareness of your body, are like the sounds of a meditation bell, which invite you to refocus your attention.

Exit when you reach your destination.

Once you leave the train and move a safe distance away from the platform, take a moment to reflect on the activity and what you noticed. Proceed with your journey with mindful awareness and deliberate action.

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