Ever since I read On The Road and The Electric Kool Aid Acid Test as a kid, I knew my soul longed to be on the road. Now in adulthood, traveling has proven essential to my personal growth and well-being.
Which makes sense. Travel increases novelty, and novelty is linked to living longer, improving memory, and speeding up learning. Yet, disruption of our daily routines is proven to increase feelings of anxiety, self-doubt, and uncertainty.
I have spent months on the road at times, traveling through Asia, Europe, and the Americas. In those travels I came to understand that if I had a set of rituals to bookend my days, and a point of focus to keep me aligned to myself, that my outer world could change without disrupting my inner world.
Whether you are traveling for a few days or a few months, here are a few simple, science-backed ways to stay rooted while on the road.
Create a Traveling Altar: To help you keep a point of focus and sense of grounding
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- Choose a container like an Altoids can, sunglasses case, or small pouch.
- Select 3-5 items to carry with you such as: mala beads, crystals, herbs, tea candles, photos of loved ones, or supportive phrases.
- While at your destination you can use these items to set up a small altar.
- Additionally, if you are spending long periods of time on a plane, train, or bus this traveling altar is small enough that you can pull it out and use it as a point of focus no matter where you are.
5-3-1-1 Meditation: A morning practice to guide the day
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- When you first open your eyes take five deep breaths. Deep breaths tell our bodies that we are safe and it can relax.
- Next, bring to your mind three things you are grateful for. Some examples are: having a healthy body, sleeping in a cozy bed, or the wonderful food you are about to eat.
- Set one intention for the day — one word or a short, simple phrase. Setting an intention at the start of the day rewires your brain to process opportunity and prioritize action.
- Finally, end with one smile for 15-20 seconds. The smile reinforces to the mind, through the body, that this intention is beneficial to your wellness and sets you up for success for the rest of the day.
End of Day Integration: Close the day with clarity and set yourself up for nourishing sleep
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- Take a moment to reflect on your day: what went well, what you’re grateful for, and what you might do differently.
- Engage in a 4:7:8 breath by inhaling for a count of 4, holding for 7, and then exhaling for 8. This activates the parasympathetic nervous system and tells the body that it is time to rest.
- Lastly, recall one thing you were proud of during the day. This both helps to alleviate stress and directly impacts your perseverance to keep going.
Having a few ritual anchors can create a powerful grounding force, that allows you to expand your consciousness without ever losing your balance.
