Your next vacation destination is something you dream of. But, let’s be real, the journey to get there might present some less-than-ideal experiences or situations. Long lines, angry customers, unexpected changes and tons of waiting do not make a recipe for relaxation. The good news is we can actually choose to use our next travel experience as the perfect chance to use the mindfulness tools under our belt. This is an opportunity to put them to use when it really counts: out in the real world when faced with stressful situations. Practicing mindfulness in our everyday lives can be tricky in and of itself. After all, it’s easy to remember to be mindful when things are smooth and under control. The fact is, situations that bring us face-to-face with things that are outside our control or chaotic are actually outstanding opportunities to strengthen our mindfulness muscles. With the challenges and stress that travel can present, this summer can be a great time to practice mindfulness and hone your skills.

Are you up to trying these during your next travel experience?

1. Breathe: The importance and grounding nature of your breath should never be forgotten or minimized. Just choosing to become mindful of your breath might be the single most calming thing you do. When we get tense, nervous or overwhelmed, our breath naturally becomes shallow. Luckily, the opposite is also true. By achieving deeper, full breaths, we can help calm our nervous system. First, try to focus your attention on the feeling of your breath without doing anything to change it. Notice how the breath feels coming in and out of your nostrils. Next, notice the sensation of your belly and chest expanding and contracting with each in and out breath. Then, achieve a steady, grounding breath by making your inhale as long as your exhale. Breathe in for a slow count of four, then exhale for a count of four. Devote a few minutes to your breath, and you’ll soon feel its calming effects.
2. Practice Patience: Without a doubt, traveling continuously places us in situations when we have to wait. And let’s face it, if you’re like the majority of people, waiting just isn’t fun. However, waiting in one of the numerous lines you are faced with at security, while boarding an aircraft or at the airport counter is just one more chance to practice patience. Take this moment to notice where your body is and where your thoughts are racing to. Feel your feet on the ground, the weight of your body and recognize any tension you are feeling in your muscles. Just paying attention to these sensations instead of wishing them away or trying to ignore them can ease some discomfort or tension. Instead of bolting out of your seat once you land, purposely choose to sit and wait. Exercise your ability to be patient, be still and take a moment before your next step.
3. Choose Kindness: Stressful situations are often the best time to remember to be kind. It can be easy to focus on getting through a security line faster, getting off a plane first, or hailing the next taxi that comes by. We can just as easily be mindful of taking each opportunity to make the kinder choice. Maybe let someone else go before you in line, hold the door for the person with the multiple bags, offer to lift someone’s baggage out of the carousel. And ALWAYS, remember to give away a smile. You’d be surprised how much this simple action can shift someone’s mood.
4. Attitude of Gratitude: It’s easy to forget the big picture when we allow ourselves to become annoyed over little inconveniences. Most of us tend to invest so much energy in paying attention to the one thing that was off, the one thing that didn’t go as planned. In the grand scheme of things, though, if you are lucky enough to be traveling for a vacation, you have more than most people in the world. So, after you give yourself a split second to complain that you have to take your shoes off at security, make sure to remember that you get to walk those bare feet right into an opportunity that many do not.