Meditation is a practice that uses mindfulness or focusing the mind on a particular thought or activity such as your breath, to achieve mental clarity and emotional stability. It is practiced as a part of many spiritual traditions around the world and has become a prominent fixture in the modern wellness culture. And this is not surprising, meditation and mindfulness has been proven time and again to have positive benefits on mental and physical health. It has been shown to improve focus and concentration, manage anxiety and stress, help you feel more grounded and connected to the world around you, help you sleep and so much more.
Taking some time for meditation is one of the recurring pieces of advice we (and lots of other travel wellness brands) suggest for managing stress while on the road. We even have some travel specific guided mediations in the Sanctifly app that you can follow while at the airport or on a flight. But meditation is a skill and though it may come easy to some, for many it requires learning and practice. So rather than just tell you to go and meditate, we wanted to share some tips to help make meditation easier, especially if you are a beginner.
The first step is take some time to prepare and plan and become acquainted with meditation. Deciding to try meditation for the first time while you are stuck in the middle of a busy airport may not be the best option and will not give you a proper insight into its benefits. Meditation requires practice. Sitting still and emptying your mind does not come easily. If you are completely new to meditation the first thing you need to do is to find the best type of meditation for you. There are hundreds of meditation types and techniques that come from different traditions and have different focuses and desired outcomes. Headspace gives a great breakdown of the different meditation types here.
For beginners, we recommend choosing guided meditations to help you stay focused and drown out external noise while practicing. There are several guided meditations available to Sanctifly members. You can find them in the ‘Sanctuary’ section of the app. Guided meditation will be especially helpful if you are practicing in a busy place such as an airport, but that comes later. Start at home. Practice sitting in silence and try to focus on your breath with no other distractions. Follow along with a guided meditation at home and start to make meditation a habit. Choose a set time a couple of days a week to sit in silence and meditate at home. This only needs to take ten minutes, it’s all about building the habit and becoming more familiar with the techniques. Practice makes perfect and if you only meditate when you are at the airport it is going to take a long time to build up the skill.
Once you become more familiar with meditation you can then take the practice on the road. The airport is often a busy and stressful place and taking a moment to relax, meditate and center your mind will help reduce that stress. Follow these tips to make meditating at the airport (or in any busy place) easier for you.
1. Find a quiet space.
Of course, in an airport, this is easier said than done. However even in a noisy and busy place, such as an airport terminal, there are some opportunities for finding quiet. Check out this post on ‘Finding Sanctuary: How to find quiet space at any airport.’
2. Remove distractions.
Removing as many distractions as possible will help you in your meditation practice. Turn your phone off or on silent. Pack noise cancelling headphones so you can drown out any background noise. Creating as quiet and peaceful an environment as possible will help you to focus.
3. Sit comfortably.
Simply sitting upright in a chair will work. You do not need to be sitting cross legged on the floor to meditate. Take the time before you start to get as comfortable as possible, make sure you are warm and hydrated. By making yourself as comfortable as possible you remove the possibility of distracting thoughts and allow yourself to become more focused on your meditation.
4. Ground yourself.
Being present and grounded in the moment is essential for meditation. Sit with your feet on the floor and practice the 5-4-3-2-1 grounding technique to help quiet your thoughts and bring your attention to the moment. First list 5 things you can see, then four things you can touch, three things you can hear, two things you can smell and 1 thing you can taste. Mindfulness expert, Jay Shetty describes the technique in more detail in this interview.
5. Always come back to your breath.
Make your breath the focal point of your attention. And don’t be too hard on yourself. If your thoughts start to wander gently bring them back to the breath. Remember, even the most well practiced meditation experts can have off days.
6. Follow a guided meditation.
A guided meditation will help you to stay focused. It will also help to drown out background noise and gives you a definite time for your practice.
The next time you need to meditate in a busy place, or if you are just starting out on your meditation journey, follow these steps to help make the most of your practice. Meditation is a fantastic tool to help manage stress levels. Whether you are traveling or staying home during these strange times, building a meditation habit into your daily routine will be beneficial for your mental wellbeing. The most important thing is to remember is that meditation should not be a chore. It can take no longer than ten minutes and does not require any fancy equipment or subscriptions.
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