A Zen Mind Guided Meditations - Grounding Meditation for Flight Anxiety: Travel With Ease

Starting point is 00:00:01 Hello and welcome to A Zen Mind, part of the Airwave Podcast Network. I'm your host, Joe, and I'm so grateful that you're here. If you enjoy this meditation, please consider rating the show on your listening platform, as it truly helps the show reach even more people. You can follow me on Instagram at a.orgend.mind. And for ad-free episodes, check out my Patreon. All links can be found in the description. Now a quick message from the sponsors of today's episode.

Starting point is 00:00:31 And as always, once the meditation begins, there will be no advertisements and no disruptions. Thank you so much for being here. Hello and welcome to this guided meditation. This meditation was created for anyone who might be experiencing heightened anxiety or unease while traveling. This practice is here to help you find calm and reassuring. whether you're at the airport, preparing for takeoff, or already in the sky. It is completely normal to feel uneasy while flying. People experience this and it's okay.

Starting point is 00:01:40 I'm here to remind you that you are safe and that you are not alone. Hundreds of thousands of flights take off and land every day. with thousands of people safely traveling through the skies. The sensations you might feel, whether the motion of the plane, or maybe turbulence, are completely normal. The plane is built to navigate any conditions, and just like the flight crew up front, everything is completely managed to ensure your safety. You are in good hands and as we move through this practice, I will be your companion to gently guide you back to a space of peace and ease. So once you are ready, let's begin by getting out of our heads and into our bodies.

Starting point is 00:02:59 If it feels right for you, gently shake out your hands, your arms, your legs, your legs, your legs. maybe roll your neck or tap your feet on the floor let go of any restlessness or tension that you might be holding onto in your body letting it move through you release with your movements once you're ready settle into your seat getting nice and comfortable lose your eyes or soften your gaze perhaps focusing on a point in front of you and gently bring your awareness to your breath begin with a deep breath in through your nose to the count of four and a slow exhale to the count of six again inhale to the count of four exhale to the count of six or deep breath in to the count of four

Starting point is 00:04:52 I'll do the count of six. Now bring your awareness to your body. Feel the surface beneath you. Supporting you. Begin at the very top of your head. Imagine a soft wave of relaxation gently washing over your scalp. Feel your forehead smooth out. Your eyebrows softening.

Starting point is 00:05:42 Any tension in your temples or your jaw letting it melt away. Clench your teeth and allow your face to rest in complete ease. Now bring your attention to your neck and your shoulders. Notice if you're holding tightness there. With your next exhale, let your shoulders drop away from your ears. Releasing any heaviness. Feel the relaxation moving down your arms like a wave. softening your elbows, your forearms, your wrists, your hands, fingers, even the spaces between your fingers.

Starting point is 00:06:58 Let them become light and at ease, bring your awareness to your chest, feeling the natural rise and fall of your breath, and with every exhale, letting go of any lingering tension. Now focus on your belly. If you're holding tightness there, let it soften. Feeling your breath move effortlessly in and out. Awareness to your lower back, your hips, letting them sink deeper into the seat completely supported. I'll move your focus down towards your legs, relaxing your thighs, your knees, your knees, your your calves feel the heaviness in your feet and in your toes everything is settling into complete

Starting point is 00:08:38 stillness your entire body relaxed supported grounded and safe if anxiety arises simply return to your breath letting each inhale fill you with steadiness and letting every exhale release and worry everything is designed for safety everything is under control turbulence if it happens is simply part of the journey just like the smooth cruising that follows the plane is built to handle it and so are you you are safe nothing is going to happen to you take another deep breath in feeling your body relax, exhale completely, letting go of any remaining tension, and take the next few moments

Starting point is 00:10:24 to just focus on your breath. Perhaps returning to the inhale to the count of four and exhale to the count of six, or just counting each breath. Inhaling for one, exhaling for two, inhaling for three and exhaling for four. Whenever feels comfortable for you, bring this practice to close. Know that this calm is always within reach. Your breath is your anchor and it is always guiding you back

Starting point is 00:11:42 to a place of peace, calm, and trust. Once you feel ready, take one final, deep breath in and exhale slowly. When you're ready, may gently return to the present moment, carrying this sense of calm with you through the rest of your flight, knowing that you are safe, and that everything is going to be, wishing you peace, love,

Starting point is 00:12:42 and a safe and enjoyable journey. Namaste.

A Zen Mind Guided Meditations - Grounding Meditation for Flight Anxiety: Travel With Ease

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