Welcome to this meditation for easing travel day anxiety.
For the days when you are traveling by plane,
Train,
Bus,
Or boat,
There are things inevitably outside of your control.
When so much feels uncertain,
The mind can start trying to solve everything at once.
So for the next few minutes,
We are not going to solve the whole journey.
We are simply going to come back to the breath.
And in doing so,
We will find some stability and peace to help carry through the day.
From your seated position.
See if you can find one small degree more comfort.
You do not need to fully relax,
But just notice where your body might be holding.
Your jaw.
Your shoulders.
Your hands,
Your thighs.
Even your feet.
And imagine the muscles here softening.
Even just a little.
Take a deep breath in through your nose.
And exhale slowly through your mouth.
Again,
Inhale through the nose.
And let it go through the mouth.
Can you find a little more ease from where you are?
Maybe you are still at home.
Maybe you are in a hotel room.
Maybe you're already on your way.
Whatever the case is,
You are here now.
You are breathing now.
And you do not need to rush ahead in your mind.
Now let's gently tune into the body using the breath.
We'll try a soft two-part inhale.
So breathe in once.
Sip in just a little more air.
And then sigh it out.
Only if it feels comfortable,
Allow a tiny pause at the top.
So inhale,
Inhale,
Soft pause,
Exhale.
And as you exhale,
Imagine a little bit of stress and tension leaving your body.
We'll do that three more times.
Inhale.
Inhale.
Soft pause.
Exhale.
Inhale.
Inhale.
Soft pause.
Exhale.
Last one.
Inhale.
Inhale.
Soft pause.
Exhale.
Now let your breath return to its natural rhythm.
No forcing.
No controlling.
Just breathing.
Notice your arms and hands.
Are they folded in your lap?
Resting on your legs.
Are they holding something?
Without needing to change anything,
Just simply notice.
If it feels comfortable.
Bring one hand to your lower belly.
As you breathe in,
Feel your hand gently rise.
As you breathe out,
Feel your hand softly fall.
Breathing in.
And breathing out.
Breathing in to rise and breathing out to softly fall.
Allow your breath to be simple.
Allow your body to be held.
Now turn your attention to your feet.
Can you feel the ground beneath you?
Or the floor of the plane,
Train,
Or bus.
Maybe it feels still.
Maybe it feels like it's moving.
Maybe there is a rumbling,
A vibration,
Or a gentle sway.
You do not need to resist it.
Just notice.
Feel your feet.
Feel the support beneath you.
And imagine your breath moving all the way down through your body.
Down through your legs.
Into your feet.
All the way to your toes.
As you inhale,
Imagine the breath creating space.
As you exhale,
Imagine your feet becoming heavier.
More grounded.
More connected to what is beneath you.
You were here.
You were breathing.
You are supported.
Now I invite you to listen to these words.
You might repeat them silently in your mind.
Or simply let them wash over you.
I am here.
I am breathing.
I do not have to solve the whole journey right now.
I can take this one moment at a time.
I can soften one small part of my body.
I am supported by the seat beneath me.
I can return to my breath whenever I need to.
Take another slow breath in.
And gently let it out.
Notice your body in this seated position.
Notice the space around you.
Notice any sounds nearby.
Travel days can ask a lot of the nervous system.
So you do not need to judge yourself for feeling anxious.
You can simply return to the breath.
To the moment.
One breath at a time.
Take one final deep breath in and exhale slowly.
Wherever you are,
Whenever you are ready,
Allow your attention to widen.
Keeping this small sense of steadiness with you as you continue on your way.
