Hi there.
So to start find your seat and just arrive in it There's no need to sit in any particular way It might have been a chaos coming into the plane,
Storing your luggage overhead.
Your seatbelt might be clicked in or not yet.
Your headphones might be a little crooked.
And all of those are fine.
This is not a perfect meditation,
It is just a few minutes for you before the flight starts.
Allow your eyes to close if that feels comfortable.
Or you could also soften your gaze downward.
And just take a moment to notice you've made it.
You're through check-in,
Through the security queue,
The gate,
The boarding.
All of that is behind you now.
For the next few minutes,
There's nowhere to be,
Nothing to do.
Let that settle for a moment.
Nowhere to be.
Nothing to do.
Perhaps you notice the sounds around you.
Shuffling off the other passengers finding the seats.
Announcement by the cabin crew.
The low hum of the aircraft beginning to wake up.
You don't need to block any of it out.
Simply let the sounds be there.
Not as distractions,
But simply as this moment.
They don't need your attention.
They're just part of the background.
Like wind through the trees.
You might notice the feeling of the seat beneath you.
The firmness of it.
The weight of your body being held.
Notice that you are being held right now.
The seat is doing its job.
You don't have to hold yourself up.
Allow yourself to just drop a little more weight into your seat.
Now let's bring the attention to our breathing.
Not to change it,
Not to breathe in any special way.
Just noticing what's happening.
Feeling the air flowing in.
Through your nose.
The chest and belly rising with every inhale.
And then falling with every exhale and the air flowing out through your nose again.
Inhale.
And exhale.
You've been breathing all day without thinking about it.
Your body knows exactly what to do.
It doesn't need your help,
Just your attention.
Notice the small pause at the end of each exhale.
Stillness just before the next breath begins.
A moment of complete quiet.
And just rest your attention there for a moment.
Inhale.
.
.
Exhale and that small little pause Now let your awareness travel slowly down through your body.
Starting at the top of your head.
Just noticing whatever is there.
Could be a feeling of tension,
Warmth.
Or perhaps nothing in particular.
Again,
Just like with a breath,
No need to change anything,
Just notice.
Again,
Just like with a breath,
No need to change anything,
Just notice.
Now moving down to your face.
Your forehead.
Letting it be smooth.
Your jaw might be holding on to something.
And if it does,
Just letting it soften a little.
Noticing your shoulders from the inside out They've been carrying a lot of weight today.
Let them drop.
Even just by a fraction.
Your hands resting in your lap or on the armrests.
Noticing the weight of them.
The One.
Allowing your belly to be soft.
No need to hold it in.
Not here,
Not now.
Allowing it to relax a tiny bit more.
And your feet on the floor of the aircraft.
Noticing how the aircraft is stable and is supporting you.
Breathing into that.
Again right now there's nowhere to be nothing to do.
Now slowly begin to bring your awareness back to the cabin around you.
The sounds.
The seat beneath you.
The breath moving in and out.
And take one slow,
Full breath in through the nose.
And a long steady exhale out through the mouth.
And whenever you're ready,
Let your eyes open softly.
Now you're ready for this flight.
Have a good flight and see you next time.
