With meditation becoming more and more popular, many individuals are turning to it to reduce stress, make healthier choices and simply take a moment to unwind. Taking a few minutes to meditate during travel, especially for a trip that involves long flights or crowded train stations, can bring you the peace of mind to stay present and calm in transit.
Here are some ways that you can start meditating while on the go.
Plan Ahead
If you're rushing through the airport to catch a flight, it can be hard to find time to slow down and breathe. Wherever possible, make sure you plan ahead of time to leave some space and time for meditation. Schedules don't always go as planned during international trips, but with a little extra planning, it's easy to stay calm and collected even among the chaos of travel.
Work with Your Surroundings
Meditation doesn't always have to involve complete silence and stillness. Don't wait for the perfect surroundings to take some time for yourself. Work with what you have at any given moment.
If you're moving through the airport or standing on a shuttle bus, pay special attention to your surroundings. What do you hear? What do you see? If you're walking, what does that rhythm feel like? You don't have to close your eyes, just notice what's going on around you and within you.
You can also use long periods of waiting or sitting to your advantage. Close your eyes, if you feel comfortable, take some deep breaths, turn inwards and check-in with yourself. How does your body feel? What is your breath doing at that moment? What stressors are present in your environment?
Pack Helpful Tools
Traveling with tools to help you meditate can make it a little bit easier to concentrate and stay calm. Download an app if you prefer guided meditation, and make sure you have decent headphones to drown out outside noises.
Try out some aromatherapy on-the-go with a TSA-friendly rollerball . Use it on your pressure points and under your nose for some instant calm.
Always Come Back to Your Breath
If you feel stressed out, anxious, or lost during your travels, just remember to always come back to your breath. Regulating your breath can induce a meditative state, even in a stressful environment. Studies show that deep breathing decreases your blood pressure, helps your muscles relax and levels of nitric oxide, which affects circulation, increase.
Next time you're waiting on a delayed flight at the airport, try this simple meditation exercise:
- Sit upright in a comfortable position. Keep your eyes open and your gaze soft, don't focus on anything in particular.
- Take a deep breath in through your nose and out through your mouth. Repeat 3-4 times.
- On your last breath, if you feel comfortable, close your eyes. Bring your breath back to a normal rhythm.
- Start to pay attention to how your body feels, scanning down starting from your head all the way down to your toes. No judgment, just noting how you feel.
- Once you've done your body scan, take 4-5 more regular breaths in and out, and open your eyes.