Allaying Fears Before Departure (In The Moment Practice)

This is a short talk and meditation for travel on the road and or in life...You’re feeling anxious. It’s been a while since traveling, especially long distances and to a foreign land. How will you manage the turbulent emotions, swinging between dread and excitement?
This talk/meditation builds the ability to become aware of a difficult experience without having to react, avoid or suppress feelings. The Noting practice leads to more flexibility in our response.

Transcript

Allaying fears before departure,

A noting practice.

Departure day is upon you.

How will you manage the turbulent emotions swinging from dread to excitement?

We have the ability to become aware of what we're experiencing during a difficult moment without having to react,

Avoid,

Or suppress our feelings.

It is possible to become more flexible in our response.

Whew,

Great news.

So you're on your way now.

First,

To settle your mind,

Always take a few breaths here and there throughout the trip.

This is a very helpful practice.

Now in this case,

For the noting practice,

Since there's so much going on around you and lots of swirling emotions,

We're going to do more than the breathe-in practice.

We're going to take a step further from focused attention on the breath to the ability to manage multiple stimuli in an open awareness noting practice.

So here it goes.

First,

Notice a thought,

Your emotions,

Or physical sensations arising.

For whatever reason,

Notice what's going on.

Two,

Name it,

Label it.

Oh,

I feel annoyed right now by all those people around me.

Name it,

Annoyed.

Three,

Let it be.

Let your thoughts and emotions self-liberate on their own.

It's not necessary to ruminate on them.

Just let them be.

Four,

Breathe.

Always bring kindness and curiosity to yourself and to this practice.

So let's try it now.

Notice what's arising.

Label it.

Three,

Let it be.

Label it.

What is it that you're noticing?

Let it be.

Let it be,

Let it be.

Breathe.

It's normal to have mixed emotions that you go from place to place.

Change your environment and have just a range of new experiences.

Of course,

We're going to have a lot of accompanying emotions and experiences with that.

So one more time,

To manage the journey along the way,

Allay fears.

Let's practice this in the moment.

Open awareness,

Noting,

Practice,

Notice.

Name it.

Let it be.

Let it be.

Breathe.

Allaying fears before departure.

A noting practice.

This is Amy Quinn with you together on the Spirit Road.