Some people love air travel, taking them to new places and to meet loved ones. For others, time in an airport is boring and stressful, and many deal with a fear of flying. Meditation can offer solace for all these travel experiences.
These mindful practices taken from Meditation for the Real World will help you stay safe and attentive, and able to enjoy the journey.
Waiting at the airport
Before a flight, find somewhere comfortable to sit and try this meditation.
1. While seated, keep your eyes open to remain alert. You may look out of the window at planes taking off. You could also observe the flow of people around you. Notice any judgements that may arise and let them go. Try to keep your gaze soft and neutral.
2. You may want to integrate sound – listen to calming music through headphones, or embrace the noises around you as objects of your attention to stay present. Alternatively, you can use earplugs to mask the noise, if you prefer.
3. Chances are you have been scurrying about to get here, so sit all and notice how stillness feels.
4. For a few moments (or minutes) each, notice your five senses: sights, sounds, physical sensations, smells, and tastes.
5. Now, take in the full three-dimensionality of the present moment. Notice all your senses simultaneously. If you prefer, you can come back to any one sense that helped you feel at ease.
1. While seated, keep your eyes open to remain alert. You may look out of the window at planes taking off. You could also observe the flow of people around you. Notice any judgements that may arise and let them go. Try to keep your gaze soft and neutral.
2. You may want to integrate sound – listen to calming music through headphones, or embrace the noises around you as objects of your attention to stay present. Alternatively, you can use earplugs to mask the noise, if you prefer.
3. Chances are you have been scurrying about to get here, so sit all and notice how stillness feels.
4. For a few moments (or minutes) each, notice your five senses: sights, sounds, physical sensations, smells, and tastes.
5. Now, take in the full three-dimensionality of the present moment. Notice all your senses simultaneously. If you prefer, you can come back to any one sense that helped you feel at ease.
Fear of flying
Nervousness can escalate into a phobia when imagining worst-case scenarios. When you are on high alert, clear the skies of your mind by orienting, moving, and grounding. This “OMG” method was created by Steve Haines, author of Anxiety Is Really Strange, to find internal safety when feeling overwhelmed.
• Orient: Rather than a imagining the worst-case scenario, acknowledge what is happening right now. What can you see? Hear? Touch?
• Move: Even small ways of mobilizing can help you feel less out of body and more in control. Before a flight, try and move around, walking in the terminal. If you are on the plane, and space is tight, try the following:
a. readjust your posture and feel the points of contact of your body on the chair.
b. squeeze and release muscles like your thighs or fists.
c. touch something with your hands, like your armrest, your lap, or your companion’s hand.
d. wiggle your toes.
• Ground: You can feel grounded even when in the air. Focus on:
a. feeling your feet touching the floor below.
b. feeling the movement of your breath in your abdomen.
c. observing your body releasing down with each exhale.
d. regulating your breath, as in the next technique.
• Orient: Rather than a imagining the worst-case scenario, acknowledge what is happening right now. What can you see? Hear? Touch?
• Move: Even small ways of mobilizing can help you feel less out of body and more in control. Before a flight, try and move around, walking in the terminal. If you are on the plane, and space is tight, try the following:
a. readjust your posture and feel the points of contact of your body on the chair.
b. squeeze and release muscles like your thighs or fists.
c. touch something with your hands, like your armrest, your lap, or your companion’s hand.
d. wiggle your toes.
• Ground: You can feel grounded even when in the air. Focus on:
a. feeling your feet touching the floor below.
b. feeling the movement of your breath in your abdomen.
c. observing your body releasing down with each exhale.
d. regulating your breath, as in the next technique.
Calm breathing
During take-off, landing, and times of turbulence, try this breathing technique. This can help regulate your respiration and blood pressure. Studies show that it is particularly beneficial to slow your breathing to 5–6 breaths per minute (bpm). Five seconds each for the inhale and exhale amounts to 6 bpm. The “and” in the exercise below may bring you to 5.5 bpm.
1. Inhale and exhale for slightly more than five seconds by saying to yourself: "Inhale, 2, 3, 4, 5, and... Exhale, 2, 3, 4, 5, and..."
2. Inhale through the nose and exhaling through the mouth with pursed lips for several breaths. Resume nose with breathing the count once you have settled.
3. Repeat for as long as you need. Make sure you are breathing fully into the belly and not just into the chest.
1. Inhale and exhale for slightly more than five seconds by saying to yourself: "Inhale, 2, 3, 4, 5, and... Exhale, 2, 3, 4, 5, and..."
2. Inhale through the nose and exhaling through the mouth with pursed lips for several breaths. Resume nose with breathing the count once you have settled.
3. Repeat for as long as you need. Make sure you are breathing fully into the belly and not just into the chest.
Mindful movement
Sitting for long periods on a plane can make you feel sluggish and uncomfortable, so try this mindful movement that you can do in your seat. It can also help to prevent oedema (a build-up of fluid), especially in the feet and ankles, and other circulation issues, which are common during flights due to cabin pressure and being sedentary for too long.
1. Feel your feet on the floor. Lift your toes, then relax them down. Now lift your heels, then relax them down. Repeat around 30 times.
2. March your legs as if you are walking on the spot. Take 20 imaginary steps.
3. Lift your heels slightly off the floor and draw circles with your ankles – 10 in each direction.
4. Repeat this every hour or so.
5. If space, stretch your upper body, too. Even small movements that don’t interfere with your neighbour make a difference.
1. Feel your feet on the floor. Lift your toes, then relax them down. Now lift your heels, then relax them down. Repeat around 30 times.
2. March your legs as if you are walking on the spot. Take 20 imaginary steps.
3. Lift your heels slightly off the floor and draw circles with your ankles – 10 in each direction.
4. Repeat this every hour or so.
5. If space, stretch your upper body, too. Even small movements that don’t interfere with your neighbour make a difference.
Mediation for the Real World
Meditation for the Real World
View BookNo matter how busy you are, wherever you are, your age, or what you are going through, meditation offers simple, fast relief. Through science-backed, practical and accessible guidance, this book will show you how meditation can work for you with over 75 can-do meditation techniques to build into your daily routine.