Last week, I provided guidelines on how to meditate while standing on the subway (or bus, train, cable car, monorail, etc.). Click here for the post: Standing Subway Meditation. Sometimes though, we're fortunate enough to actually get a seat! In these situations, we can still meditate, and we have even greater flexibility in the practice. Because we're not preoccupied with maintaining our balance, we have a few more options in deciding where to rest our attention.
Let me reiterate some initial caveats. Meditating on the subway is probably not ideal, but it sure beats skipping a meditation session altogether. However, it is important to maintain some level of awareness for your safety. So, please do not attempt this meditation if it's crowded or if you notice someone around you who is drunk, acting erratically, or doing anything else that might seem threatening or unpredictable. You don't want to have your bag or wallet stolen or miss some kind of approaching danger. Similarly, it might be risky or dangerous if you have any physical limitations or health issues. So, if it seems unsafe or unwise to meditate while commuting, then please don't do it.
If it seems safe, then here are the 8 steps to meditate while seated on the subway: