Mindfulness + Traveling
By Karla Jensen, PhD
Travel is a precious gift, providing a respite from daily responsibilities as we explore new landscapes. Although travel can be exhilarating, it may also be overwhelming and exhausting. During our time away, we can sometimes fall into the trap of overplanning, rushing from one landmark to the next. Or maybe we find ourselves tethered to a phone, unable to appreciate what is in front of us. And no matter where we travel or how we get there, things will not always go as planned.
The essence of mindfulness is to be completely aware of the present moment. While it is easy for our minds to creep into the past or peek into the future, mindfulness enables us to firmly anchor in the present, encouraging full immersion in the richness of each experience. For travelers, mindfulness can be a game-changer as it allows us to meaningfully engage with our surroundings, absorb the true essence of a place, and create authentic connections with those we encounter – including our travel partners and even ourselves. Since recent studies demonstrate that those who practice mindfulness experience a variety of benefits including lower anxiety, increased empathy, and a greater overall sense of well-being, it makes sense that mindfulness is a useful travel companion. Mindfulness is a skill we all possess, we simply need to remember to access it in order to stay grounded, particularly when managing tight schedules, unpredictable events, and unfamiliar environments. These tips can help you make the most of your
next excursion.
Prioritize Presence
The first step in cultivating mindfulness wherever you are is to simply notice the present. Whether it's strolling in a picturesque town, lounging on a pristine beach, or indulging in local cuisine, allow yourself to take in the beauty and charm of your surroundings. But the present moment isn’t always pleasant — it can sometimes be frustrating or uncomfortable. Because mindfulness equips us to accept present moment experiences as they arise, we can more gracefully manage a delay, a language barrier, a heat wave, or any other unexpected challenge. By acknowledging difficulties without judgment and embracing the present moment for all it holds — the pleasant, the unpleasant, and the neutral — we open ourselves up to learning valuable lessons, fostering resilience, and finding creative solutions to navigate hurdles. The bittersweet truth of the present moment is that it is ephemeral. So, find comfort in the fact that the negative or unpleasant won’t last forever but also be aware that the positive and pleasant moments may also be fleeting — that’s why we need to pay attention to them.
Engage Your Senses
One of the best ways to prioritize presence is by engaging all the senses. In addition to “seeing the sights,” carefully listen to your environment. Do you hear bells or birds? Cars or conversations? What can you smell — food or flowers? Experience the texture under your feet — allow cobblestones or sand to bring you to the present moment. And of course, relish the unique flavors of regional delicacies. Don’t just take photos while you travel — create multi-sensory memories to last a lifetime.
Put the Phone Down
Being truly present will be challenging if your phone is distracting you. Do you really want to spend your vacation emailing or scrolling through social media? Be mindful about when and how you use technology. Instead of using your phone for directions or a restaurant recommendation, look around, use a map, or talk to a local instead. If you are taking photos with your phone (and most of us are), consider turning off all other functions so you aren’t pulled out of the moment with a notification. Intentionally set a short amount of time to correspond with family and friends. A little digital detox will enhance your awareness of each moment as well as give your mind a much-needed rest.
Practice Gratitude
Because you are more deeply noticing with all your senses, it follows that gratitude will increase. Whether it's appreciating the natural beauty of a landscape, the kindness of locals, or simply the opportunity to explore a new place, expressing gratitude fosters a positive mindset and can even improve your sleep and increase your immunity. Make a point to acknowledge the joys of your journey – both large and small – as often as possible.
Use the Buddy System
Present moment awareness isn’t always easy. Having a mindfulness-buddy can help. Planning is important, but if your brain is already on the next morning’s flight home, you could be missing a spectacular sunset. Similarly, if you are always reflecting on previous events, your delicious dinner goes unnoticed. When travel partners agree to offer gentle nudges to “be here now,” they help each other appreciate everything they experience, including their relationships.
Your toothbrush and walking shoes are packed. Don’t forget to also take the transformative power of mindfulness on your next adventure.
Karla Jensen, PhD, is a professor of Communication Studies and Contemplative Practices and a certified meditation and yoga teacher. She invites readers to investigate mindfulness by checking out reputable organizations and authors who support this practice.