This is a meditation for you if you're anxious about flying.
You're sitting in your aeroplane seat now and I'd like you to think about your posture.
So think about how your body is sitting in the seat,
Where your body is supported by the seat around you and feel where your feet are connected to the floor.
I'd like you to clasp your hands in your lap just lightly and I'd like you to concentrate on the feeling of your fingers and your hands and your skin.
Feel the feeling of being touched and of touching your own skin and if it feels available to you,
Use one thumb to lightly stroke up and down the hand and concentrate on the feeling of the thumb that's stroking and the skin on the hand that's being touched.
And while we're doing this,
I'd like you to do some box breathing.
I want you to imagine a square.
Breathe in for a count of four,
Slow and steady,
Up one side of the square.
And then hold your breath at the top for a count of four,
Nice and steady,
Along the top of the square.
Breathe out for a count of four,
Nice and steady,
Down the other side of the square.
And then hold at the bottom for a count of four,
Nice and steady,
At the bottom of the square.
Continue breathing in this way for as long as you need to.
And when you naturally want to return to a natural,
Gentle breath,
Then just do that.
And continue to focus on your skin and your fingers and your hands.
And what you're doing here is you're reassuring your body that everything is safe.
When your body is flooded with adrenaline and cortisol,
Your brain has told your body that there's something to be anxious and worried about.
And your body is responding by telling you it's ready to face the tiger.
And so by breathing gently in this way,
And by concentrating on the sensation of your hands and your skin,
You are giving your body the message that there is no tiger.
You don't need those extra hormones.
Nothing is about to attack you.
And by concentrating on the sensation of being touched and of the touching,
Your body knows that you could not do those things if you were faced with a tiger.
If you were faced with that dangerous situation,
You wouldn't have time to stop and slow down and breathe and feel the feelings of one hand in another.
So while you're clasping your hands just gently together,
I want you to slowly acknowledge in your mind the things that are causing you anxiety.
I want you to face them and realize it's okay.
Name them in your mind.
And when you name them in your mind in this way,
You can interrupt the repetitive process of fear and anxiety that's running on.
So name those things around you that are worrying you and keep breathing.
And if at any point there's an unexpected noise or some turbulence or a bump or a creak,
Return to your breath and your fingers.
And if you drift away from the sound of my voice,
Just return to your breath and your fingers.
Planes are noisy and they make odd creaks and bangs and squeaks,
But they are designed to withstand huge amounts of pressure.
So remember how many flights are in the skies of the world right now.
So many people are sharing the sky with you.
Remember that it is safe to trust these pilots who have trained for many hours for this position.
They are also human and they also want to stay alive and be happy.
And while you think about them being human,
Remember they also have autopilot that assists them and takes care of any possibility of human error.
They have flown many,
Many times before.
Likewise,
All the cabin crew around you.
You are well used to bumps and squeaks and sudden unexpected turbulence,
Which feels uncomfortable and gives you a fright,
But you are able to take a moment at any time,
Reassess your posture,
Feel if there's any tension anywhere,
And breathe into those areas of tension.
Relax your hands and your jaw and go back to your breathing and the sensation of your hands clasped together lightly in your lap.
And remember that it is normal and natural for your body to react to sudden unexpected noises and sensations and announcements with a spike of adrenaline and a fear response.
That fear response is normal.
It does not mean that a fear and anxiety cycle has to start.
So you can acknowledge that spike of adrenaline and then bring your body back to a state of calm.
There are often unexpected noises and creaks and bangs and the engine noises change and they get quieter and they get louder and it's natural for these sounds to initiate an anxious response.
Your body is designed to alert you to the possibility of danger,
So don't feel bad about getting that spike.
Acknowledge it each time it happens and then reassure your body that you are safe.
Breathe slowly and gently in for four,
Hold for four,
Out for four and hold.
Hold your own hands gently and concentrate on the sensation of holding and stroking and the sensation of being touched.
When you concentrate on these sensations simultaneously,
Your body is unable to also activate fear.
Remember again,
If there is a tiger in your immediate vicinity,
You wouldn't stop to stroke your own skin.
So this calming technique overrides the high alert response,
Allowing your stress hormones to gradually regulate again.
Remember that your body is designed to handle short amounts of high intensity stress.
It's normal and nothing to worry about.
Don't expect yourself to be continually calm and zen,
That's not how our bodies work.
Instead,
Remember that you have control over your reactions to your natural fear response.
You can assess the situation and assure your body that you are safe.
Do this with breathing and self-soothing practices like hand or arm holding,
Skin stroking and gentle tapping.
The ability to self-regulate is far more valuable and realistic than the expectation to never be triggered.
Take another moment to assess your position.
Make any adjustments you need to.
Notice where you have tensed and breathe into those places.
Switch the position of your hands if you have been stroking the same bit of skin.
Consciously relax your fingers and bring your attention back to those sensations of holding and being held.
Steady your breathing if you need to.
Now as you do these things,
Imagine a calm green light within the centre of your chest,
Just warm and glowing gently within you.
If you can visualise it,
Then imagine it glowing gently,
Lighting up the space around your heart.
If you can't visualise it,
Just know that it is there and continue to breathe into it.
This calm,
Clear light grows with each breath you take.
With each inhalation,
It fills your body,
Your chest,
Each of your cells.
With each exhalation,
You extend that calm,
Reassuring glow to everyone around you.
Breathe in and let peace and calm fill you.
Breathe out and let that peace surround you,
Emanating from you in a bubble that extends to the seats nearest you,
To the cabin,
To all the passengers and all the crew.
Breathe in and absorb the peace that comes with each breath.
Breathe out and extend your compassion to everyone else on board who might be feeling the way you do,
Or who might be flying under difficult conditions.
Breathe in acceptance that you may need to concentrate on calming yourself once or several times again this flight.
Breathe out and feel gratitude that you're not in a different position,
Not the parent of the crying baby,
For example.
Breathe in and feel calm and in control,
Prepared for any unexpected moments,
Any spikes of adrenaline,
Any turbulence or bumpy weather.
Knowing that you have the tools to re-regulate yourself anytime you need to.
Continue to breathe in this way for as long as you need to.
Feel the comfort of that invisible green glowing light surrounding and enveloping you.
Know that you can return to this practice anytime you need to,
And you have the tools within you to continue to help yourself.
Well done for taking a positive step towards your own mental and emotional health.
Thank you so much for choosing me to fly with you.
I wish you a peaceful journey.
