Flight Anxiety Meditation

This meditation is designed for those with flight anxiety, a flying phobia or general fear of flying while in flight in order to reduce in-flight anxiety.

Transcript

Start by getting into the most comfortable meditation posture that you can in your seat.

If you feel comfortable enough,

You can close your eyes.

Otherwise,

Even just lower your gaze so you're looking down toward your feet or the bottom of the seat in front of you.

Allow your vision to rest,

To soften,

Not focusing on anything in particular.

Next,

Especially if you're feeling anxious or nervous,

We're going to start by focusing on your breath.

Trust that you'll be able to focus on the breath while still being alert enough to know what's going on around you.

Try your best to just focus directly on the breath and it should take a little of the edge off,

Helping you to calm down enough that your mind is more clear to think about the plane in a more rational and balanced way.

Now start to take control of your breath a little and try to move your breath as deep as you can into your belly.

Start by inhaling as deeply as possible into your belly for this count of five.

One,

Two,

Three,

Four,

Five.

And exhale for this count of five.

One,

Two,

Three,

Four,

Five.

Imagine fully inflating your belly like a balloon with each inhale.

One,

Two,

Three,

Four,

Five.

And release all of that air along with some of your fear and worry with each exhale.

One,

Two,

Three,

Four,

Five.

Continue on your own,

Breathing as deeply as you can right now.

Trying to keep each inhale and exhale as even as possible.

Breathing in for the same count as you breathe out.

Now allow the breath to return to its natural state.

To do this,

You can start to focus on other aspects of the breath.

You may notice the feeling of the air passing by your nostrils.

The coolness of the air when you inhale.

The warmth of the air by comparison when you exhale.

You may notice the rise and fall of your body as you inhale or exhale.

Just noticing the rhythm of your breath today.

Now I'd like you to try and focus on the edges of your body.

See if you can feel the perimeter of your skin.

The very edge of your skin and where it meets the space around you.

Can you sense that space around you?

Can you sense the feeling of those sitting beside you?

Notice if you can focus on the feeling of yourself in the seat.

Notice the ways that sitting in this seat really does feel to your body like sitting in any other seat.

Supporting you.

Comforting you.

Holding you.

Even take a few moments to notice the feeling of contact between your body and the seat.

How solid and supported you can feel in that seat.

If at any time something comes up that causes you anxiety or nervousness throughout this meditation,

Just acknowledge it.

Know that this is very normal.

It is very normal to feel nervous in those moments.

Flying can certainly feel like a foreign uncertain thing.

And sometimes the bumps or sounds or other aspects of flight can be kind of scary.

Or for some very scary.

But it is normal and okay to feel that way.

And know that it doesn't mean anything.

Remember that when we are afraid,

Our brains are designed to keep us alert.

It keeps us in a cycle of being afraid.

And so that's all that you're experiencing right now.

So you can just acknowledge the feeling and try to sit with it.

Notice how it feels in your body.

And notice any desire in you to be rid of it.

To try and resist or push it away.

And instead,

See if you can just redirect your attention to focusing on your breath.

Any time you feel nervous or anxious through this meditation,

Just come back to the breath.

After acknowledging how you feel.

And rejoin the exercise where you've left off.

Next,

I'd like you to think about all the people you saw when you were at the airport today.

Consider the fact that all of those people will be taking flight.

All of them will be traveling today.

Just the way you are right here,

Right now.

And they will arrive at their destinations safe and sound.

Just as you will.

Perhaps consider the fact that there are thousands and thousands of flights in the air every single day.

In fact,

There are thousands of flights in the air around the world right now.

Gliding peacefully within the immense space that is the sky.

You might feel alone in how you feel right now.

You may feel closed off in the plane,

But you are not.

Consider for a moment that you are actually part of a community.

The community sitting around you right now.

As well as thousands of others in the air with you right at this very moment.

All traveling safely to their destinations.

Perhaps take a few moments to actually consider the pilots of your plane.

And how calm and in control they feel right now.

With their thousands of hours of flight experience.

Thousands of hours of training on the ground.

Flying this plane is more simple to them than driving a car.

It's second nature to them.

They know they will reach their destination.

They know everything that is going on with the plane right now.

They are in constant contact with people on the ground.

They are in complete control and they care about you.

They are here to get everyone to their destination safely and comfortably.

For them this is one of the most peaceful and safest places on earth.

Because they know just how much control they have.

Next allow yourself to start thinking of all that you have ahead of you.

Not too long from now this plane will glide gently down to the tarmac.

Grounding itself firmly to the earth.

Imagine what it will feel like to have landed and be somewhere new.

Or somewhere comfortable and familiar.

Somewhere that excites you.

Somewhere that you've been looking forward to going to.

Or getting back to.

Imagine that moment when those around you will start to stand up.

Stretch their legs and collect their things.

Imagine what it will be like when all of those individuals are waiting patiently for the plane doors to open.

So they can get on their way.

The line moving slowly but steadily to the front of the plane as everyone begins to exit.

Imagine how good it will feel once you take a step out of the plane and into the fresh air outside or at the airport.

Try and picture the halls that you will walk through.

People turning on their cell phones.

Texting those who will be picking them up.

Fiddling with bags and other belongings as they make their way to the baggage carousel.

You can even try and picture what it will be like to stand amongst those around you right now waiting for your luggage.

What a simple,

Simple task.

Everyone looking tired.

A little anxious to get on their way.

And you will get there.

And you can imagine the relief you will feel when you're standing amongst everyone firmly grounded on the earth.

Imagine what you will have to look forward to once you've landed.

Think about those moments that you're really looking forward to experiencing once you've reached your destination.

Where will you go first?

What might you see?

Who might you see?

What are you planning to eat?

What will it feel like to clean up,

Change your clothes,

And settle in after you've arrived?

Take a few moments to notice how this might feel.

How do you want to feel in those moments?

Imagine what the feeling itself,

The sensation,

Will feel like in your body.

Can you conjure it up in your body at all?

Try and focus in on that feeling that you want to experience as you move through this flight once you reach your destination.

Try and sit with that feeling,

Focusing on it just for a little bit.

Finally,

Take notice of how you feel now.

Has anything shifted for you?

Have you realized anything new?

Have you found comfort in any new techniques or ideas?

If you notice any nervousness,

Though,

Put a hand in this place in your body,

Knowing it's a loving hand,

A compassionate hand that wants to listen to what you need right now.

And ask this place in your body,

What can I do to feel even just a little more comfortable right now?

What do I need to feel just a little bit more comfortable right now?

Whatever comes up,

Just listen to the response and do what you can to try and give yourself what it is you might need.

Maybe a simple smiling at the person next to you or asking for a blanket.

Perhaps you need sleep or food.

Do whatever you can to feel even just a little more comfortable right now.

And then come back to the feeling of yourself in the seat and back to your breath.

Notice the fact that you are still well,

That you are still sitting in the seat that is here to support you through this trip.

You are still breathing and you can still come back to your breath whenever you need.

You can even open your eyes and look at those around you.

Notice how they seem to feel.

Their sense of calm,

Excitement,

Restlessness and know that you are all okay.

If you can,

Consider the fact that the plane itself is also okay.

It is built to move through the air.

The air is thick like jello holding it up.

Know that you can handle this and that you are strong enough to feel the feelings you feel and be okay.

With that,

You can finish with the question,

What do I now know?

Did I learn about myself,

My body and this feeling through this experience?

You can continue to think about the answer to this question as you hear the chime of the meditation bells.

At the end of the third bell,

You can open your eyes and come back to the room.

The next day,

Day 8

Reviews

This is the best flying anxiety meditation I have experienced. Thank you!

Phenomenal shift in perspective about flying. I am actually looking forward to it now! Thank you!

Excellent thank you very much. Exactly what I needed. Saved in my favorite ones!

Great! Loved the reminders of the pilots, plane, people in the airport, etc.

I love that, thank you, it’s really really helpful, so thank you! I suffered very badly from

Great short mediation to be feel grounded and safe when flying

Thank you ! A few recommendations ; make the out breath longer than the inbreath for anxiety and use less words when counting the breath . Hard to keep up with the breaths. Other than that, excellent!

Thanks so much for this. Have been crippled with fear regarding a flight. Listened to this in the gate, and already feel so much better. I'll keep it handy in the air, too. 🙏

Amazing! Just what I needed for my first flight this summer :) Thank you so much!