Many find meditation can reduce stress and help them stay calm, and sometimes we all can get frazzled while traveling between flight delays, flat tires, broken luggage zippers, and other inconveniences. If you find yourself feeling particularly exasperated on a trip, meditating for just a couple minutes can be a quick, simple way to keep calm and avoid getting overwhelmed, and not to mention bring down your heart rate.

Before getting into specific tips about the best ways to meditate while traveling, here’s a quick how-to guide for the zen novices of us:

1. Start with finding a comfortable and stable place to sit. (If you’re trying this on a plane or car, just try to make yourself as comfortable as you can in your current seat.)
2. Pay attention to your breath—keep it steady, breath deeply, and follow the sensation. 
3. As you relax, you may feel your mind start to wander, just make sure you return to your breath. 
4. Do that for as long as you need or set a time frame to follow. (If you need to set a timer to limit your time, try to make the alarm a vibration or a quieter tone so as to not jolt you back to reality in the middle of your “chill out” time.)

Here are some of our team’s tried and true tips for meditating while traveling …

• Meditate While Actually Traveling

One of the most stressful times when traveling can often be the actual traveling part. Whether by plane, car, or train, modern convenience hasn’t quite made going over long distances completely stress-free and comfortable. Tight spaces, long wait times, crowded terminals, motion sickness, etc. Meditation can help relieve these stresses and discomforts and allow you to truly enjoy your time away.

• Don’t Repress Negative Emotions

Starting to meditate may feel more difficult at first in loud or cramped environments, but that doesn’t mean it’s impossible. Make yourself as comfortable as you can, focus on your breath, and try not to be concerned with any noise around you. You don’t need to repress any negative emotions to meditate, just let them come and go with your breath. (One of our team members said she uses her exhales to “blow out” the negative thoughts. And we kinda like that!)

• Listen to Soothing Music

If you’re still having trouble or find your environment too distracting, try listening to meditation music or soundscape through (noise canceling) headphones. I’ve linked two but there’s plenty more that can be found online. (Our Co-Founder Susie O swears by “Comforting Sounds” on Spotify!)

• If You Can, Find a Comfortable Place to Sit

A hotel room can be a great place to set up a comfortable space yourself. If you’re sharing a room with others, you can try the balcony, other places in the hotel or simply let them know what you’re doing or even invite your fellow travelers to join you. If you feel overwhelmed during the day and can’t get back to the hotel, just try to find a quiet place to sit. 

• You Don’t Need a Long Session to Feel Better

A good meditation session doesn’t need to last a long time. Even taking 5 to 10 minutes to yourself can reduce stress. In fact, if you’re new to meditation it’s recommended to start with shorter sessions. Trying to do a long session when you’re not very experienced can actually be more frustrating. Meditation does take practice. 

• Enhance Your Sessions by Meditating in Nature

Many practitioners find meditating in nature is easier and has stronger benefits. If you plan to go on a hike, the beach, or any other natural wonders consider taking a few moments to meditate. Really, that’s what we’re all about here at The Jetsweater! … and, I mean, have you ever meditated on a beach? That’s kind of the best.

And if you don’t have time to go into the actual wilderness, consider going to a park, a public garden, or an urban trail. City websites and tourism boards usually have information on these kinds of spaces

• Don’t Just Meditate When You’re Super Stressed

Meditation isn’t just for dealing with overwhelming stress. When going to a new place, most people try to make the most out of their time as they can. Even if you’re on vacation, it’s natural to get a bit overwhelmed over time. Decompressing after a long day of back-to-back activities can be vital to enjoying yourself. This can go double when traveling for work. When you need to be on your A-game in a new setting, taking time to relax and center yourself is especially important. 

Meditation is a stress-relieving and relaxing activity anytime, but finding time to meditate while traveling can enhance your trip and reduce stress. Try it out the next time you feel overwhelmed while traveling.