Zen Meditation on the Go: Nervous System Regulation for Travel and Everyday Life
Skies over Germany, January 2020
Travel has a way of restoring our beginner's mind, fostering exploration, growth, and a fresh perspective on life. However, travel can also be exhausting as it disrupts our sleep patterns and pushes our bodies to the limit. That's why it's crucial to have tools to maintain a balanced nervous system. Zen meditation is an ideal practice for conserving energy and regeneration during travel and everyday life.
Meditation is a powerful tool for calming the mind and soothing the body, and it's particularly important when traveling. Whether you're on a long-haul flight, waiting for a connecting train, or simply feeling overwhelmed by the sensory overload of a new or busy place, meditation can help you find a sense of inner peace and balance.
When we're stressed or anxious, our sympathetic nervous system goes into overdrive, leading to a cascade of physiological responses like increased heart rate and shallow breathing. This is great if we need to flee a dangerous situation, but not so great if we're just trying to navigate a busy airport or unfamiliar city. The good news is that by engaging our parasympathetic nervous system through practices like meditation, we can counteract the effects of stress and promote relaxation.
One of the most effective approaches to meditation for travel is Zen meditation. Zen meditation, also known as Zazen, is a form of Buddhist meditation that emphasizes sitting in stillness and focusing on the breath. This practice can be especially helpful during travel, as it can help to regulate the nervous system and reduce stress and anxiety.
Getting started with Zen
To get started with Zen meditation during travel, find a quiet space where you won't be disturbed. Sit comfortably with your back straight, either on the floor or in a chair, and close your eyes. Begin to focus on your breath, counting each inhalation and exhalation up to ten, and then starting over again.
As you meditate, try to bring your attention fully to the present moment. If you notice your mind wandering, gently guide it back to the breath without judgment. With practice, you'll find that you're able to maintain a sense of inner calm even amidst the chaos of travel.
If you’re into sound healing…
You might also try incorporating binaural beats or other soothing sounds into your meditation practice. My zen playlist features a mix of ambient music and nature sounds, and I find that it helps me tune out distractions and tune into my inner peace.
Incidentally I curated this Zen Meditation Mix while waiting for a flight and it inspired me to write this piece. Good headphones are a must for me whenever I need help relaxing or coping with stress when I can’t control the loudness of my environment.
The playlist is just under 20 minutes long, and I suggest listening to it when you have a moment to be still and take deep breaths. Alternatively, you can listen to it during your morning routine or while stretching.
Meditation isn't just for travel
It's a daily practice that can help us cope with the stresses of everyday life. By taking just a few minutes each day to sit quietly and breathe deeply, we can reset our nervous system and cultivate a sense of calm that carries over into all areas of our lives. Whether you're dealing with a difficult boss, a long commute, or just the general chaos of modern life, meditation can help you stay centered and grounded.
So, if you're feeling stressed or anxious, give meditation a try – whether you're on the go or at home. With a little practice, you might be surprised at how much of a difference it can make in your overall sense of wellbeing. And if you want to check out my zen playlist, you can find it on Spotify here.
Happy travels, and happy meditating!