Hello and welcome to Motivation and Mindset Mondays! Today, we’ll give you a mediation guide for frequent travelers. Meditating on the road can be challenging if you’re feeling tired and overloaded. However, there are some guiding principles and practical strategies to help you remain consistent with your practice while you travel.
1. Add variety to your routine. If being in an unfamiliar place makes it harder to settle down into your habitual activities, turn the circumstances around to your advantage. This is a chance to experiment with new techniques.
2. Be flexible. Work with whatever you have on hand. Borrow a pillow from your bed to use as a cushion if your Zafu is too fluffy to fit into your carry-on bag. If you usually burn incense, apply a scented lotion along your shoulders and neck for a light touch of fragrance.
3. Focus on quality over quantity. If you’re suffering from a lack of sleep or your daily agenda is jam packed, go easy on yourself. Even 5 minutes of meditation can help relax and restore you. Pushing yourself too hard can backfire and leave you feeling tenser.
4. Make obstacles part of your practice. The more you travel, the more you come to expect that things will sometimes turn out differently than planned. If you have an unexpected layover, take a few minutes to relax so you’ll feel calmer as you revise your plans.
5. Let go of expectations. Traveling can be a valuable lesson if you use it to remind yourself that external conditions are beyond your control. Even so, you can still protect your peace of mind. Practice remaining neutral when flights get delayed or luggage gets lost.
6. Maintain healthy habits. The mind and body are closely connected, so it’s easier to concentrate when you take care of your physical health. Stick to nutritious foods, daily exercise and adequate rest.
1. Bring a familiar object along with you. You’ll feel more at home if you pack a small item that reminds you to practice. It’s easy to bring a small bell that you can ring to call your mind to attention.
2. Mask background noises. Noise can be a distraction if you have a hotel room next to the elevator. Keep a pink noise recording loaded on your iPhone or MP3 player. It will sound like soft rain in the background.
3. Wear eyeshades. Meditation is hard to spot from the outside. If you wear eyeshades, flight attendants and seatmates will assume you’re asleep and they’ll be less likely to start talking to you.
4. Schedule a meditation session for whenever you wake up. The most disruptive thing about travel may be getting off your regular schedule, especially if you’re crossing into new time zones. By meditating whenever you wake up, you’ll stay on track.
5. Find a local meditation center. Having some company around may motivate you to meditate. Search online for local mediation centers at your destination. They’re everywhere – from yoga studios to community centers.
6. Meditate outdoors. Travel is much more stimulating if you get out of your hotel room. Go down to the beach or ask the staff at the front desk if there’s a park or public garden nearby.
7. Try walking meditation. If the last thing you want to do is sit down again after a long flight, walk around while you meditate. Just focus on your breath or positive thoughts while you adopt a steady and gentle pace.
Traveling enriches your life with new experiences and opportunities. By working some meditation time into your schedule, you’ll have more energy to enjoy all the wonderful things around you wherever you go.
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I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.
If you are familiar with my approach, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Tools For Motivation And Mindset
Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
PPS. If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
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